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Extended Side Angle Pose (Utthita Parsvakonasana) is a powerful yoga posture that stretches the legs, opens the hips and chest, and strengthens the core. This pose is excellent for building stability in the legs and flexibility in the upper body. Here’s how to perform Extended Side Angle Pose with proper alignment.
Step-by-Step Instructions:
Starting Position: Stand facing the long side of your mat with your feet about a leg’s distance apart. Ensure that your legs are active and engaged, creating stability in the lower body.
Foot Positioning: Turn your right foot out so that your toes are pointing to the short edge of the mat. Turn your left toes in about 45 degrees. This positioning creates a strong foundation through both legs.
Bend the Right Knee: As you exhale, bend your right knee, ensuring your thigh is parallel to the floor and your knee is directly above your ankle. Keep the left leg straight and strong.
Engage the Core: Take a deep inhale and firm your lower abdomen in and up. This will help stabilize your torso as you move into the next part of the pose.
Extend Over the Right Leg: As you exhale, extend your body over your right leg, bringing your right arm down. You can place your right elbow on your right thigh, or if your body allows, place your right hand on the floor either inside or outside of your right foot. The placement depends on what feels most comfortable for your body.
Reach the Left Arm: Reach your left arm overhead, bringing it next to your left ear. Turn your palm so that the little finger side of your hand faces the floor.
Lengthen and Open: Extend from the outside of your left heel through your left fingertips, creating length through the side body. Revolve the ribcage up towards the ceiling. If your neck allows, you can look up from under your left armpit toward the ceiling.
Hold the Pose: Stay in Extended Side Angle Pose for anywhere from 5 to 15 breaths, focusing on lengthening your spine and maintaining balance.
Exit the Pose: To come out of the pose, press actively into your feet. On an inhale, strongly extend through your left arm to come back to a standing position.
Repeat on the Other Side: Reverse the direction of your feet and perform the same pose on the other side, following the same steps.
Beginner’s Tips:
Engage the Feet: Press both feet actively into the floor to create a feeling of lightness in the spine. This helps maintain balance and allows for a deeper stretch.
Use Props for Support: If needed, use a block under your hand or rest your forearm on your thigh to keep the side waist long and avoid crunching.
Benefits of Extended Side Angle Pose:
Strengthens and Stretches: This pose strengthens the legs, ankles, and knees while providing a deep stretch to the side body, chest, and hips.
Increases Shoulder Flexibility: By reaching the arm overhead, this pose opens the shoulders and increases flexibility in the upper body.
Core Engagement: Extended Side Angle Pose engages the core muscles, improving stability and strength in the torso.
Things to Watch Out For:
Side Waist Length: Try not to crunch the side waist as you bend. If you notice this happening, rest your forearm on your thigh or use a block for support to keep the side waist long.
Knee Alignment: Ensure that the bent knee is stacked directly above the ankle and pointing in the same direction as the toes. This helps protect the knee and ensures proper alignment.
Shoulder Injury: If you have a shoulder injury, keep your top hand on your hip instead of lifting it up to avoid straining the shoulder.
Variations to Try:
Dynamic Flow: For a dynamic variation, flow from Extended Side Angle Pose to Reversed Warrior on the exhalation, and then back to Extended Side Angle on the inhalation. This creates a moving sequence that increases fluidity and engages the muscles even more.
Front Foot Adjustment: The body’s weight often tends to shift to the ball of the front foot. To counter this, try lifting the ball of your front foot and press firmly through your back foot. This helps activate the back leg and stabilize the pose. Then, allow the ball of your front foot to rest back on the floor, keeping the legs active.
Extended Side Angle Pose (Utthita Parsvakonasana) is an excellent posture for improving flexibility, strengthening the legs, and opening the chest. It also promotes balance and stability while increasing the range of motion in the shoulders and hips. For those looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev Yoga in North York for more information.
