extended side angle – utthita parsvakonasana
Extended side angle (utthita parsvakonasana in Sanskrit) is a yoga pose that creates a tremendous stretch in the side body and engages many essential muscle groups.
extended side angle – set up
- From downward facing dog, step the right foot to the inside of the right thumb
- Pivot the left foot so that it is parallel with the back edge of the mat
- Move the right hand to the inside of the right knee and press fingertips or palm into the floor (or block)
- Reach the left arm up toward the ceiling to get length, then reach the left fingertips to the front of the room, palm facing down
extended side angle – working within the pose
upper body
- Release right shoulder away from ear
- Keep the left arm active and fingertips reaching to accentuate the side body stretch
- Continue drawing left shoulder back and revolving heart toward the sky
mid & lower body
- Keep as much length as possible through both sides of the torso
- Continue revolving chest and torso away from right knee; keep drawing left shoulder back
- Ground down the outer edge of the left foot – lift the left inner ankle
- Actively push right knee into right arm and vice versa
extended side angle – modifications
- If reaching the floor is an issue, use a block or rest forearm on thigh
- For more of a shoulder and chest opening, try bound side angle
- For more of a core challenge, extend your bottom hand in the same direction as your upper hand – both sets of fingertips pointed toward front of the room, palms facing one another
extended side angle – benefits
- Provides a tremendous stretch to the side body, inner thighs and groins
- Strengthens quads and hamstrings
- Strengthens ankles, knees, hips
- Effective in relieving low back pain, sciatica
- Chest and shoulder opening
- Relieves stiffness in shoulders & back
- Increases stamina
extended side angle – contraindications
- Shoulder or neck injury
- Migraines
- High/low blood pressure
Looking for more poses? How about hanumanasana (splits) or navasana (boat pose)? Here’s the full selection.
