Extended Side Angle

Utthita Parsvakonasana

Level: Beginner

Instructions

1. From Warrior II pose (with right knee bent), bring the right elbow down to the right knee and inhale the left arm up towards the ceiling and then exhale the arm over the ear, making a straight line with the left side of your body.

2. Keep the right knee bent directly over the ankle, sink the hips down towards the floor, and reach the left fingers away from the left foot.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and reach the left fingers up and back into warrior II or straighten the legs coming into 5 pointed star.

5. Repeat on other side.

Benefits + Contraindications

Benefits: Extended Side Angle pose opens the side of the body from the feet to the fingers, energizes the body and strengthens the legs.

Contraindications: Recent or chronic injury to the hips, knees, neck or shoulders.

Modifications + Variations

Variations: A) Straighten the lower arm and reach the hand to the floor. B) Wrap the top arm around the back and the lower arm under the bent knee to grasp hands for Bound Extended Side Angle

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Warrior II, Reverse Warrior II.

Use one or more of the following postures to build a sequence ending after this pose: Five Pointed Star, Warrior II, Prayer Twist, High Lunge.

Other Names

This pose is also known as Virabhadra Konasana / Warrior Angle.

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