Extended Side Angle Pose
Utthita Parsvakonasana
oo-tee-tah parsh-vah-cone-ahs-anna
Fun Fact: The stick figure is commonly regarded as one of the first examples of art known to man. Commonly composed of lines (bones), dots (joints and whatnot), and circles (head, hands, feet, and other important bits), a stick figure is as simple a rendering of the human anatomy can get before becoming too esoteric or, well… incorrect.
Drishti: Hastagrai (towards the hand)
Benefits
Contraindications/Cautions
Step-by-Step
From Warrior II with RIGHT (R) leg forward
Modifications
If you experience chronic back pain and/or have a set of tight hamstrings/hips, you’ve got options. Try shortening the distance between the feet. Heck, you can even take the feet out of line. The most important thing to focus on is creating length while being able to breathe. Work towards fully extending the back leg and top arm as best you can. Let the spine and neck feel fully elongated. In order to do this, you’ve got to feel grounded in the feet and hands. If you’re collapsing in the lower ribs or side body, use a prop (block/chair/log/upside-down trashcan) to comfortably extend your reach.
Beginners Tip
I always imagine that I’m a stick figure in this pose. My lines (bones) expand with every inhale, and my dots (joints) support that energy on the exhale. Keep it simple.
Deepen the Pose
Work towards lowering your bottom hand to the ground. I personally don’t care which side of the foot you put it on—either way, try gently pressing the leg and arm into each other to help activate the muscles-bone connection.
Feeling frisky? Extend the bottom arm parallel with the top on. This places all of your gravity into the feet, strongly activating the torso and making your groan much, much easier. You can try to envision a beach ball pressed between your outstretched hands. After a few breaths, however, that bad boy is going to turn into a cinderblock. Enjoy your face off, you yoga monster.
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