Extended Side Angle

December 12, 2013 by Luana Mercy

Sanskrit: Uttihita Parsvakonasana

Focus: Nose

Cautions: High blood pressure (hand on hip instead), shoulder problems (do not reach arm), neck problems (keep head in neutral position).

Benefits:
Stretches the chest and lungs, shoulders and neck, abdominals and the psoas.
Strengthens the shoulders and arms, and the muscles of the back.
Strengthens and stretches the thighs, calves and ankles.

Instruction:

  • Standing in Mountain pose
  • Step the left food back so that you are covering about three quarters of your mat.
  • Bend the right knee to 90 degrees
  • Keep the heels aligned and turn the back foot so taht you can press the heel into the ground.
  • Turn the hips sideways as you raise your arms parallel to the ground reaching the right arm forward and the left arm back.
  • Hinge the body forward, allowing the right hand to rest on the ground inside the front food with fingers pointed forward.
  • Reach the left arm towards the ceiling and then forward, extending the arm directly over the head with the palm of the hand facing down towards the floor.

Beginners: Use a block to support the hand or place the bent elbow on the bent knee instead.

Advanced: Pose can be performed with arms in various positions by bending the top arm at the elbow and reaching it behind the back or reaching the bottom arm underneath the front leg and attempting to clasp the hands.

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