ASANA BREAKDOWN: Extended Side Angle or Utthita Parsvakonasana

Extended side angle is a pose that is incorporated in almost every Vinyasa practice. It is mainly used as a transition but it also a strong and steady pose in itself! Keep in mind that various styles and traditions cue, set up and execute this pose differently. Always do what feels best in YOUR body.

Benefits:

• Strengthens and stretches the legs, ankles and knees and side body.

• Energizes and decompresses the entire spine.

• Improves flexibility of the joints and challenges balance and concentration.

• Expands the chest.

Engages and strengthens core muscles and aids in digestion.

• Opens the hips and challenges stability through the pelvis.

• Encourages us to be fluid yet firm, rooted yet expansive.

Tips and Tricks:

• Beginning in a Warrior II, aligning ankles under wrists and bending the from knee to 90 degrees. Remember this stance may feel longer then you think nessesary but give it a try!

• Keep equal length through both side bodies as you place bottom elbow on knee, place palm near the front foot or resting on a block.

• Press down through the edge of the back foot and lift the top of the knees to engage the thighs.

• Reach top hand overhead directly above the ear or, depending on the variation, parallel to the bottom hand. Draw shoulders down the back body.

• Spin lower ribcage toward ceiling and lean the upper body back to open the chest.

• Draw navel in and the front of the pelvis toward the belly button to maintain stability.

• Continue to draw the front knee over the front ankle and press the knee gentle outward to prevent it from collapsing inward.

• Elongate through the top of the skull.

• Bring gaze down or toward the top fingertips.

• Keep the arms engaged.

• AND BREATH!