Utthita Parsvakonasa (Extended Side Angle Pose)

Safety:

  • If the right hip is higher than the left hip lengthen the stance via the back foot until the front thigh is parallel to the floor.
  • Tone the back leg - tighten the back knee without hyperextending.
  • The tendency is the lower waist will shorten and collapse. Very likely if you're mobile in the lower back. To avoid this, place the right hand or fingertips on a black. This additional height will create more space in the waist and torso. Especially the lower side.
  • Draw your tailbone towards the left heel, firm the lower belly.
  • Move the top shoulder back until the armpit is hollow.

Actions:

  1. From Warrior II, make sure the front heel is aligned with the arch of the back foot. Inhale, lean your side body forward till your fingertip is inside of your ankle. Exhale, press your tricep into the knee.
  2. Bend the right knee to 90 degrees, knee over heel.
  3. Extend the arms up and forward, over the left ear. 
  4. Straighten the arms, point the palm down.
  5. Look forward, feel a nice extension of the spine, lengthen the side of the bod. 
  6. Continue extending your right arm up to the upper corner of the room and root down the left leg. Stretch diagonally.
  7. Stay and breath.
  8. To come out. Inhale, lift the left arm vertical. Look down, plant the hands on the floor. Exhale, step back to Downdog.

Repeat on the second side.

Refinement:

  • Look up and turn the chin to the armpit if you can. If it's too much on the neck, look forward.
  • Get as narrow as you can front to back by extending the sternum towards the front of the mat and scoop the front hip under.
  • Tighten the left knee and left elbow and extend them away from your hip.

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