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Foundations of Asanas---Utthita Parsvakonasana/Extended Side Angle Pose
- Sylvia Young
- Jul 27, 2019
- 2 min read
💟How to do:
1. Start from Tadasana/Mountain Pose. Exhale, step your feet wider like 4 feet apart, like wide legged standing (you may adjust the width as needed).
2. Inhale, raise your arms and extend them out to both sides, parallel to the ground, palms facing down;
3. Turn your left foot slightly in to the right, toes facing the side of the mat; Turn your right foot out to the right 90 degrees. Align the right heel with the left heel;
4. Keep your thighs engaged and turn your right thigh outward so that your right kneecap and your right ankle are in line;
5. Exhale, bend your right knee over your right ankle, keeping a 90 degree angle. Press your left heel into the ground and keep your left inner thigh engaged and lifted;
6. Inhale, keep your arms parallel to the ground and reach your right fingers to the right by moving your torso sideway to the right slightly;
7. Keep your chest open to the left, firm your shoulder blades against the back ribs. Exhale, lay the right side of your torso down onto your the top of the right thigh, at the same time, bring your right hand down with fingertips or palm on the ground, meanwhile, extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head;
8. Keep your left heel grounded. Exhale, reach your left arm over your head, close to your left ear. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body; Gaze either upward or forward;
9. Try to keep your right shoulder away from your right ear.
10. Hold this pose for 5-10 breaths.
(Repeat on the other side)
💟Modifications:
1. Place your lower forearm on the thigh;
2. Place your lower hand on the block;
3. For a more gentle pose, you may bring your feet closer and set your lower hand on the thigh. Make sure the bent knee is right over the ankle;
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