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Asana Analysis

Published on September 16th, 2013 | by Catherine Tingey

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EXTENDED SIDE ANGLE POSE (Utthita Parsvakonasana)

Extended Side Angle Pose

This is a great FULL BODY pose that stretches out the entire sides of the body while building strength in the legs, core and arms. Definitely a pose to practice regularly.

Other benefits of Extended Side Angle Pose include:

  • Expands the chest for deeper breathing
  • Strengthens and stretches the legs, knees, and ankles
  • Open the hips and shoulders
  • Stimulates abdominal organs

DSC01284ALIGNMENT

Starting in MOUNTAIN POSE, step  your feet wide (about 3.5 – 4′ apart) and extend your arms. Make sure your stance is wide enough: if you were to drop a line from the center of the palm it would reach the OUTER EDGES of your feet.

From your hip, rotate your RIGHT LEG OPEN until your right foot points North.

Bend your RIGHT KNEE to 90 degrees.  Angle your left foot slightly inward. You are now in WARRIOR II (Virabhadrasana II).

Place the RIGHT PALM on the INSIDE OF THE RIGHT FOOT or on a BLOCK (beginner variation) or OUTSIDE the RIGHT FOOT.

Float the LEFT arm up to the sky and then over the LEFT EAR.

WORK IN THE POSE

Press down through the ball of the RIGHT FOOT and the outer edge of the LEFT FOOT; LIFT THE INNER ARCHES of both feet.

Press down through the RIGHT HAND and EXTEND through the LEFT FINGERTIPS.

Hug the RIGHT BUTTOCKS toward the midline by slighting spinning the RIGHT HEEL CLOCKWISE.

LIFT THE HEART and abdomen to the sky.

Inhale to come up and switch sides.

BEGINNER VARIATIONS

Rest the RIGHT ARM on top of the RIGHT THIGH or place the right hand on a BLOCK

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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