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.

 

 

 

 

 

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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

 

 

 

 

 

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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

 

 

 

 

 

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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

 

 

 

 

 

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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

 

 

 

 

 

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