Here’s another modern twist to?the original angle pose (Konasana),?which can take the easy stretch to some totally new level. In this particular pose, you’re not just for engaging the torso, but additionally engaging every one of your muscles to loosen knots and rejuvenate an entire body at the same time.
Extended Side Angle Pose (Utthita Parsvakonasana)
Derived from Sanskrit, Utthita means extended, Parsva means side, or flank,?Kona means angle, and,?asana?means pose or posture.
Extended Side Angle Pose Directions:
Start by standing in?Tadasana?(Mountain Pose). Since you exhale, step or lightly jump the toes 3.5 to 4 feet apart. Boost your arms being parallel on the floor and reach them actively in the market to the perimeters with all your shoulder blades wide whilst your palms facing down.
Slightly turn your left foot towards right, with your right foot seem to 90 degrees, and align the suitable heel with the left heel. Set your thighs and turn your right thigh outward, so that your core of the kneecap is at line together with the core right ankle.
Roll the left hip slightly forward towards the right, and rotate your chest muscles returning to the left.
Anchor the left (back) heel into the floor by lifting the inner left groin deep into the pelvis. Because you exhale, bend your right knee covering the right ankle, so that your shin is perpendicular on the floor.
As you bend the knee, position the inner knee toward the little-toe to the side of the foot. If possible, bring the right thigh parallel for the floor.
Firm your shoulder area from the back ribs. Extend your left arm transparent toward the ceiling, then turn the left palm to deal with toward the head. When you inhale, get the arm covering the back of the left ear, palms facing the bottom.
Stretch through the left heel using your left fingertips, lengthening the full left side of the body and turn your brain to view the left arm.?Release your right shoulder out of the ear.
As you go on to ground your left heel to the floor, exhale and?bring?the suitable side of this torso down onto (or bring it as close as is possible to) the top right thigh.
Press your right fingertips (or palm) on the ground, just outside within your right foot and actively push the suitable knee back contrary to the inner arm (counter this by burrowing your tailbone within the back of your respective pelvis, toward the pubis).
The within your right thigh ought to be parallel together with the long associated with your sticky mat.
Hold this pose for 30 seconds to just one minute. Inhale to come back up returning to starting position. Push both heels strongly on the floor and achieve the left arm forcefully toward the ceiling. Turnaround for the feet and repeat for the exact same time frame about the left side.
Muscles Engaged:?Biceps, triceps, mid-section, quadriceps, pelvic muscles.
Extended Side Angle Pose Variations:
Modification:?Stand erect using your feet 24 inches apart.?Put your right-hand for your waist and tilt your face towards the same side.?Inhale and bend laterally for a right and simultaneously slide your left hand towards your right?armpit. Exhale to revisit the starting position.
Extended Side Angle Pose (Which has a Block)
Modification:?Begin as you did in 1 and press the left outer foot and heel towards floor just like you bend the correct leg for the knee produce a 90-degree angle. Bring the ideal hand to your floor, touching it with all your fingertips,?or place your hand for a block.?
Move the appropriate armpit next to the outer right knee therefore, the arm and shin are parallel.?Reach the left arm up toward the ceiling.
Benefits of Extended Side Angle Pose:
Utthita Parsvakonasana brings the mind and body numerous benefits.
Some on the added benefits of extended side angle pose include:
- Strengthens the legs, knees, and ankles
- Stretches the groin, spine, and waist
- Opens in the chest, lungs, and shoulders
- Stimulates the abdominal organs
- Increases stamina?for better performance in other workouts as well as other daily activities
Extended side angle pose is suggested if you suffer from:
- Lower back pain
- Menstrual discomfort
Extended Side Angle Pose?Precautions:
As with lots of exercises and fitness routines, it is essential to maintain your doctor knowledgeable, notably if you are recovering from any injuries or if you are afflicted with any chronic illnesses.
Make bound to prevent the extended side angle pose, especially if you have the following conditions:
- Extremely low or high blood pressure
Extended Side Angle Pose?Follow-Up Poses:
After a challenging workout, it’s extremely important to relax the muscles. The pigeon pose?is an efficient pose to practice once the extended side angle pose simply because it enables you to start tight hips and stretches the muscles inside pelvis and torso.
Pigeon pose also helps to alleviate any upper back pain you could possibly?experience during or after your exercise routine.
Extended Side Angle Pose?Recap:
Beginners frequently have two issues with this pose:
Problem 1: They can’t keep their rearfoot anchored into the floor while they bend their front knee within the pose.
Modification:?To solve the earliest problem, brace your rearfoot against a wall.?While you bend the leading knee and after that decrease torso aside, imagine that you’re pushing the wall far from you in your heel.
Problem 2: They can’t easily touch the fingertips of these lower hand to the floor once they’re in the pose.
Modification:?For another problem, either rest your forearm at the top of the bent-knee thigh (in lieu of wanting to touch the hand to your floor) or start using a block beyond your front foot to guide your hands.
1. Can i teach the extended side angle pose?
Get talking to your yoga instructor or maybe a local studio in your town to educate yourself about the best way to become a skilled and licensed?instructor so that you can teach this practice with individuals.
Updated by?Siya Rajan?on 05/30/2018