Extended Side Angle (Utthita Parsvokonasana)

Type: Standing pose

Level: Intermediate

Steps:

Spread the legs apart in standing. Rotate the right foot 90 degrees and the left foot about 15 degrees to the right. Bend the right knee trying to reach 90 degrees without rotating the torso or pelvis. Start stretching to the right and put the right hand on the floor next to your foot. Straighten the left arm up and lower it over your head. Try to stretch your upper side from your foot to your arm into one line. Rotate the head and look up.

Variations:

•Rest the forearm on the thigh instead of dropping it to the ground.

•You can bind around the front thigh.

Props & Assistance:

Best to avoid placing the hand to the ground or binding if it causes the chest to collapse. Keep the forearm resting on the thigh instead.

Preparatory poses:

•Downward dog

•Bound angle

•Wide legged forward bend

•Siddhasana

•Reclining Hero

•Reclining Hand-to-Big-Toe Pose

•Wide legged seated forward bend

•Extended triangle

•Warrior II

•Hero

Follow up poses:

•Good to perform at or near the beginning of a standing pose sequence

•good preparation for wide-open groin poses (e.g. Bound angle, Garland, and Crow).

Benefits:

•Strengthens and stretches the legs, knees, and ankles

•Stretches the groins, spine, waist, chest and lungs, and shoulders

•Stimulates abdominal organs

•Increases stamina

•Therapeutic applications: Constipation, Infertility, Low backache, Osteoporosis, Sciatica, Menstrual discomfort

Caution/Avoid:

•Headache

•High or low blood pressure

•Insomnia

•Neck problems - look straight or at the floor

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.