How to enjoy Utthita Parsvakonasana | Extended Side Angle Pose
Link this movement from Warrior 2 Pose to Extended Side Angle Pose
I hope everybody is well
This post is continuing from the previous blog ( warrior 2 ).
Another basic yoga asana that offers us not only stretching but also strengthening the side of the body is Utthita Parsvakonasana or commonly called Extended Side Angle Pose.
Utthita means to extend and it describes how you set up the legs and arms in this pose
Parsva means side or flank and describes the side of the body
Kona means angle
Asana means posture
This is one of the important standing yoga poses wherein the body muscles and nerves experience adequate stretching. Since this powerful yoga asana gives appropriate stretching from toes to fingers and involves muscular and nerve stimulation of body parts like legs, ankles, groin, chest, lungs, shoulders, spine, and abdomen, it is regarded as modern exercise yoga.
Extended Side Angle Pose - Easy and Steady
Benefits of this posture
Strengthens Legs, knees, and ankles
Stretches legs, ankles, knees, groin, spine, waist, chest, lungs and shoulders
Stimulates abdominal organs
Increases stamina /energy
How to make this pose adapt to your body
From warrior 2 stage ( 3.5 - 4 feet apart )
Turn right foot to right side, keep the back foot in the beginning position or slightly turned inward, back heel will be at an angle. Keep your back foot firmly grounded. Look at your heel to make sure its aligned ( front foot arch to back heel ).
How is your front knee?
Bend your right knee
You have 3 options
- knee above ankle
- knee a bit over the ankle
- knee bit behind the ankle
Knee should not be over your big toe or your second toe
Try, feel and choose which option suits you
How are your Legs?
Front thigh engaged
Back leg firm, rotate your thigh out
Back foot grounded , glued to floor.
How are your Hips
Open your hips and groin
Hips level and pelvis neutral
Draw your navel and lower abdominal in
Tail bone down
Right arm : Straight up to ceiling with palm facing to side or bring it over your head with palm facing down
Left arm : extend down in front of front leg, keep contact between arm and lower leg or place lower arm at your thigh ( remember not resting :) )
Extend your body over the right leg. Keep your torso and spine long as you side bend
Revolve the ribcage up towards the ceiling and feel the lengthening from side body to your heel
Extended Sise Angle Pose - Challenging and Steady
Check your neck is lengthened and chin slightly in
You can gaze up
or look straight to the side
or look toward the floor
Breath to your pose, breath freely here
Feel your upper body is light
Feel your feet are grounded
Try and let me know how you feel
We have one more pose to link with this and the previous pose.
We will flow from warrior 2 - side angle pose - warrior 2 - reverse warrior.
Thank you for reading and trying this