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02 Feb 09
Extended Side Angle Pose
Extended Side Angle Pose
sideangle
"Yoga is the joining or uniting of the mind, body and spirit to enrich the quality of one's life, and to enhance one's health."
-- Andrew Weil, M.D.
This pose creates a stretch along the top side of the body, from the back heel through the raised arm. What's often neglected is the need to match the stretch along the under-side of the torso. It might be better, then, to think of Utthita Parsvakonasana as the "Extended Sides Angle Pose."
Utthita Parsvakonasana (oo-TEE-tah parsh-vah-cone-AHS-anna)utthita = extended, parsva = side, flank, kona = angle
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Benefits
* Strengthens and stretches the legs, knees and ankles
* Stretches the groins, spine, waist, chest and lungs, and shoulders
* Stimulates abdominal organs
* Increases stamina
Contraindications/Cautions - Use caution if you are currently or have experienced any of the following:
* Headache
* High or low blood pressure
* Insomnia
If you have any neck problems don't turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.
Step by Step
1. Stand in Tadasana. On an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
2. Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis. Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee, aim the inner knee toward the little-toe side of the foot. If possible, b
12 Jan 09
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