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‘Utthita’ = ‘Stretched’
‘Parsva’ = ‘Side’
‘Kona’ = ‘Angle’
‘Asana’ = ‘Posture’
Considered a base pose as extended side angle pose variations can be derived from this pose and can be included in flow yoga sequences.
VARIATION ONE
The torso is elongated into the space over the front thigh with the lower elbow towards that thigh.
1. Warrior II, exhale extending the arms forward and bend with the torso at the hips, and going over the left thigh, bring the left arm at the thigh. 2. Inhale pressing on both feet, not more at the front foot, and the thigh in the elbow (psoas), not elbow into the thigh. 3. Bring the right arm along the side of the body while bringing the gaze low. 4. Optional below: Exhale raising the right arm up aligned with the shoulder and trunk, gaze sideways. |
VARIATION TWO
The torso is elongated into the space over the front thigh with the top arm extended over the head forward and the lower hand placed on a block.
1. Go into Virabhadrasana II, Warrior II, Inhale and Exhale, and with every exhalation, pull the tummy in and raise the chest out and up and push the back foot firm on the floor.
2. Exhaling, extend the arm forward overhead and bend at the lower hip and going over the front thigh, bring the lower arm down and place the palm onto the block close to the front foot, on the outside.
There is a single stretch from the back foot to the fingertips.
Strengthens the legs
Flexing of joints
Great opening of the chest and the shoulders
Overall body muscle strength
Reduces backache
Heart Chakra (Anahata Chakra)
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Steps
Go into Warrior II, Virabhadrasana II, inhale and exhale, and with every exhalation, pull the tummy in raise the chest out and up, and push the right foot firm on the floor.
Exhaling, extend the arms forward and bend with the torso at the hips and going over the right thigh, bring the right arm down and place the right palm on the floor close to the right foot, on the outside.
Watch for the deep stretch at the lower side abdomen on the right while you go down. Making sure the tummy is tucked in, exhale and extend the left arm above your head and stretch it out, taking the gaze towards the left palm. The extended arm should be close to your left ear, extending all the fingers out.
Once comfortable and sure with the alignment of the left hip, left foot, left arm, right foot, right thigh, and the entire chest, begin the slow deep breathing. Here as you inhale, loosen the body without losing the alignment, and as you exhale stretch to the maximum with the left arm and push the chest, shoulders, and hip front and outwards.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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