Utthita Parsvakonasana or Extended side angle pose

Utthita Parsvakonasana or Extended side angle pose

Utthita Parsvakonasana or Extended side angle pose 

What's up, guys? today our topic is extended side angle pose or Utthita Parsvakonasana, one of my favorite postures. I like to play in all different variations of this pose. It's really great for the legs, and great for just grounding and connecting you to the earth. Also, it's really nice for the core and the shoulders. The list goes on and on. 

Let's hop on the mat and explore. All right, we're going, to begin with, a lunge. So get into that lunge, and I'm going to guide you there, because it's tried and true, by coming into a forward fold. And then the next step, my left toes back and keep my right foot where it is. Step the left toes back and come into a nice low lunge. I like to call this runner's lunge. 

As I peel the right hip crease back, and maybe even take a breath or two lowerings that back. And you just need to stretch it out. Then as the back knee is lowered, lift him up. And then we're going to slowly pivot on the back foot, coming onto the outer edge of that left foot. Take your left palm and give that left inner thigh a little slap. This is going to be super important as we grow our posture today.

 So give it a little slap, no toxic thoughts here if you're just like, oh, jiggly wiggly. Stop that. You got it. And we're doing this actually to the opposite just to engage. Bring a little positivity into that leg, a little awareness. Cool. Now keep the front knee bent, and then we're going to swing the fingertips all the way up and out, coming into a Warrior II. We definitely have the Foundations of Yoga for this sweet warrior pose, you know, you're just adjusting it, too. 

So check that out if you want to deepen that pose, or go through another foundation with me. Send the fingertips are out, left to right. And that front knee is going to want to straighten because perhaps we haven't worked these muscles in a while. But we're going to stay committed to the practice by drawing energy back through the top of that right thigh bone, lengthening the tailbone down, and again keeping this back leg nice and strong. And we'll come back to where you're two here, inhale in, exhale. 

Keep this length in the side body and this will lift in the heart as you begin to soften through the right elbow and come onto the top of the right thigh. Now I'm going to bring my left hand underneath to the right ribcage. And just use it here to kind of smear like honey, smear the ribcage and open the heart. So the reason I say this is that there are two tendencies here. One tendency is to collapse in the shoulder. And so I invite you to remember that the neck is a beautiful extension of the spine here. And then the other thing is that the torso is kind of rotating towards the back, and I'm not supporting my legs here. 

So I'm going to find that support in my legs and draw that energy up Okay? So check it out. My legs are strong, super strong. The outer edge of the back foot, really, really strong inner thighs are still engaged. Now I can stay here, hand on the waistline or opening up here. Or I'm going to inhale, open the left fingertips all the way up. 

Take a breath here and on and exhale. Send them up and overhead towards the front edge of the mat. So I'm plugging the shoulder, and there's a tendency again to just kind of crunch. Keep this beautiful spaciousness open. And then when you feel like you have the hang of it, take your cues from the video and bring it onto your mat, and just see if you can find a couple of self-adjustments here. Maybe it's adjusting your stance. Maybe it's engaging the lower belly. Maybe it's finding the softness in the elbow rather than continuing just to create the perfect shape. Maybe it's stacking the shoulders.

 You might stay here, or you might release the right fingertips down, reaching the left fingertips up and overhead, or stacking the shoulders here in this variation. So there are lots of places to go and to play in. Take a deep breath in wherever you are, and on an exhale, power through both legs, and come back to your Warrior II. And we'll slowly transition to the other side. Right toes in now, left toes out, pivot on the back foot and come down into that low lunge. Just take a couple of seconds, again, on your own to find your breath and to stretch the legs.

 I like to just kind of come in and out of the postures, because it's not really realistic to start your video, maybe you're not warm and just come right into the posture. I want you to feel how to actively engage these poses to support you so that you can rock out in public class. And just kind of slamming into the pose is not the best way. So take a couple of seconds to stretch it out. And if you're already warm, then just hang with me. When you're ready, lift that back knee and come into your low lunge. 

Find that sit-bone-to-heel connection, nice and strong. And then we'll pivot on the back foot, whenever you're ready. Bring the right palm to the right inner thigh, and we engage. It seems kind of silly, but it's like otherwise, we come into the pose kind of loosey-goosey. And right foundations of yoga are all about building from the ground up. So charge that inner thigh. Press into the outer edge of that back foot, and when you're ready to inhale. Sweep the fingertips all the way up and out into Warrior II on the opposite side.

 Make those little self-adjustments and connect to the earth. Strong outer edge of the back foot. Lots of energy gathering up from the arch of the front foot. And I pull back gently through that left thigh bone as I lengthen the tailbone down. So practice and all is coming. One of my favorite quotes and I feel like the Foundations of Yoga are just like the perfect example. It's like being in the moment. And not just getting through the workout or trying to master the perfect pose, but really just committing to practicing where you're at. Inhale, reach the arms up and just find that length, crawling up through the side body. And then take that length out and into your posture here, nice and strong in the legs.

 As I lean down, I keep a connection through that back heel. And again, be careful not to collapse here in that left elbow. This is lazy. You have much more worth than this. Find space and grace here. Even if you're struggling, use your breath. The right hand comes to the underbelly here, and the ribcage, we open up. Yes. When I first did this posture the first time, I had all sorts of crumples. So give yourself time and space.  And then take a variation that works great for you today, either reaching the arms up and overhead, opening up through the chest. 

You might even draw a couple of circles, keeping the shoulders stacked here, or sending it towards the back edge or front edge of your mat. The shoulders drawback hard, it opens here. Notice your heart and your gaze is coming down towards the ground. In time, see if you can spiral the heart and chest up towards the sky. Again, it's not always important right away to have a straight lens, but a connection, a nice engaged quality. 

So you might soften through the elbow, then relax the shoulder. Maybe you come here. And maybe you save that for another day. Wherever you are, take one more deep breath in, and on an exhale, we'll power through that front leg, and come back to that Warrior II. Turn the left toes in, and the hands come to the waistline, and we do a little dance. Heel, toe, all the way back to the center. Nice work everyone.

 All right, my friends, awesome work. I commend you for coming through these Foundations of Yoga poses. I encourage you and invite you to explore this pose, and all of the foundations of yoga poses in your own time. Improvise, create your own variations and always be super-mindful... 

 Cautions :

  • Cerebral pain

  • High or low circulatory strain 

  • A sleeping disorder 

  • In the event that you have any neck, issues don't turn your head to take a gander at the top arm; rather look straight ahead with the sides of the neck extended equitably, or look down at the floor.

Beginner's Tip:

Apprentices frequently have two issues with this posture: they can't keep their back heel tied down to the floor as they twist their front knee into the posture, and afterward, they can only with significant effort contact the fingertips of their lower hand to the floor once they're in the posture. To tackle the main issue, support your back heel against a divider. As you twist the front knee and afterward, bring down your middle to the side, envision that, with your heel, you're pushing the divider away from you. For the subsequent issue either lay your lower arm on the highest point of the twisted knee thigh (rather than attempting to contact the hand to the floor), or utilize a square outside the front foot to help your hand.


  • Reinforces and stretches the legs, knees, and lower legs.

  • Stretches the crotches, spine, abdomen, chest, and lungs, and shoulder.

  • Animates stomach organs.

  • Builds stamina. 


You can likewise play out this posture with the lower arm before the bowed knee thigh. This will help make progressively stretch in the front crotch. As you bring down your middle to the side, bring the back of your correct shoulder against the internal knee, and press your fingertips to the floor. Push the shoulder solidly into the knee and lean your middle back against the inward thigh. Stretch your side ribs along the internal top thigh.

 If you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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