Transforming Fear to Joy

YOGA ACTIONS for Utthita Parsvakonasana

We use asana (yoga poses) to balance our outer structure (Annamaya kosha) while simultaneously cleansing and clearing our inner energy channels or nadis (Pranamaya kosha). As our physical and energetic practice matures, we learn where this purification is most needed and where stillness is absent. Stilling the mind (Manomaya kosha) rounds off the “triple crown” holistic benefits that yoga is known to provide. Awareness or mindfulness, through the application of yoga actions, moves asana practice into the meditative realm allowing stillness to shift to the foreground of our experience.

When the body opens, the breath settles, and the mind stills, the outer three koshas integrate and free us to experience our wisdom (Vijnanamaya kosha) and bliss bodies (Anandamaya kosha). To deepen your understanding, practice the following three yoga actions in Utthita Parsvakonasana. Click on the audio file below for my verbal instructions.

  • Yoga Action (Annamaya Kosha):
    – draw the femur (upper leg) bone up into the hip sockets of both legs. Remember, the hip socket is NOT the outer hip but rather is located halfway between the pubic bone and front hip bone.
  • Yoga Action (Pranamaya Kosha):
    – from the outer hips, draw an imaginary line (with your Awareness) down the outer legs and outer ankles into the outer heels. Notice how the skin and flesh eventually release downward as well.
  • Yoga Action (Manomaya Kosha):
    – rest in the pose by silently repeating to yourself “I am aware of sensation in my ______.”

NOTE: It may take more than one pose before you awaken these yoga actions or areas in your body and begin to feel the arising sensations. In that case, apply the three yoga actions to the following poses —


For more asanas, sequences, and yoga actions for standing poses, click here.


Picture of Author: Helen Maupin

Author: Helen Maupin

Helen is passionate about transforming fear into love — from her, for her, for all. She expresses her commitment to transformation through writing poetry, self-awareness and yoga books, co-designing organizations into adaptive enterprises and deepening her daily meditation and yoga practices.


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