Featured Pose: Extended Side Angle Pose (Utthita Parsvakonasana)

by Baxter

Extended Side Angle pose is an excellent pose for strengthening both muscles and bones. This pose strengthens the muscles in your legs, all along the sides of your torso, and around your shoulder joints. When you hold the pose for at least 30 seconds, it strengthens the bones in your hips, spine, and wrists, which are the most bones that are commonly fractured, as well as your leg and arm bones.

This pose also increases flexibility in your hips and shoulders, and helps improve balance.. Because this pose is energizing, it can help enliven you when you're feeling tired or lethargic. And because it is grounding, it can be helpful for anxiety or stress.

Baxter prescribes this for:

• osteoporosis 
• balance problems 
• anxiety and stress
• general weakness and fatigue 

Timing: If you are a new practitioner or out of shape, hold the pose for 6 to 8 breaths. More experienced practitioners can work towards longer holds of 12 to 24 breaths (1-2 minutes). You can also do the pose dynamically, starting from a wide-legged stance, with front foot turned out and back foot turned in. Move into Warrior 2 pose on your inhalation, into Extended Side Angle pose on your exhalation, back to Warrior 2 pose on your inhalation, and back to your starting position on your exhalation.

Cautions: Those with knee issues/pain should start with the chair version (version 4) and use caution with the other variations. Those who have shoulder issues/pain when your arm overhead can place your top hand your hip instead.

1. Classic Version

 From Mountain pose, step your feet about 3 ½ to 4 feet apart. Turn your right foot and leg out 90 degrees and then turn your back foot in about 10 degrees, swiveling your hips slightly to the right, but keeping your chest even with the long edge of your mat. Next, on an inhalation, lift your arms out to your sides, even with your shoulders. Then on your exhalation, bend your right knee directly over your ankle toward 90 degrees. You are now in Warrior 2. Inhale, and then on your next exhalation, side bend over your right thigh, bringing your right hand to the floor just to the outside of the right shin as you swing your left arm up and alongside your head. Don’t turn your head upward, but keep it looking forward. . Press your right leg back towards your right arm and your right arm forward into your right leg.

Maintaining an even breath, keep your legs strong and your right knee aligned with your right ankle, lengthen all the way up from your left foot along the side of your body up to through left hand, keep your right arm strong to provide support, and encourage your belly and chest to rotate slightly upward. 

To come out of the pose, inhale and press down into your right foot as you straighten your right leg while you swing your torso up to vertical and bring your arms out to your sides. On your exhalation, lower your arms and turn your feet to parallel. Rest for 1-2 breaths and then repeat on the pose on the left side. 

2. Forearm on Thigh

Because many people cannot do the classic pose with their hand on the floor—whether due to stiffness in the hips or any other restrictions—this modification makes the classic pose accessible to almost everyone who can stand well unaided.

To come into the pose, follow the instructions for the classic pose until you reach the Warrior 2 position. From Warrior 2, bend your right arm as you side bend over your right leg, and place your forearm firmly on your thigh, near your knee. Press your forearm down as you lift your up right shoulder area and rotate your chest. To maintain the pose, follow the same cues we provided for the classic version. 

To come out the pose, follow the instructions for the classic version. Rest for 1-2 breaths and then repeat on the pose on the left side.

3. Hand on Block

If you can’t bring your hand to the floor as in the classic version but the version with your forearm on your thigh is very easy, this version is for you! Start with the block on its highest height, but if that’s still too easy for you, experiment with the medium and low heights to find what works best for you. 

To set up for the pose, start with your feet wide apart as in the classic version and place the block on its highest height just to the outside of your right foot. 

To come into the pose, follow the instructions for the classic version, bringing your hand to the block instead of down to the floor. To maintain the pose, follow the same cues we provided for the classic version.

To come out the pose, follow the instructions for the classic version. Rest for 1-2 breaths and then repeat on the pose on the left side.

4. On a Chair

This version is for those who have weak legs or knee or hip pain when bearing full weight on a bent knee, as well as those with balance problems. 

Start by placing the chair in the center of your mat, with front of the chair seat facing the long edge of your mat and the front legs just on the mat. Then, sit on the front edge of the chair seat, with your knees bent and feet flat on the floor. 

To come into the pose, swing your right leg 90 degrees to the right, letting the chair seat support your right sitting bone and the back of your thigh, and extend your left leg to your left, a bit forward of your right leg. On an inhalation, bring your arms up and out to your sides, parallel with floor. 

On your exhalation, tip down, bend your elbow, and place your forearm firmly on your thigh, near your knee, as you bring your left arm up and alongside your head. 

To maintain the pose, follow the same cues we provided for the classic version. 

To come out of the pose, inhale and bring your torso back up to vertical and your arms out to your sides. On your exhalation, bend your left knee and bring both your legs together in front of you, and release your arms to your sides. Rest for 1-2 breaths and then repeat on the pose on the left side.

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