Extended Side Angle Pose and benefits - Utthita Parsvakonasana

How to Do Extended Side Angle Pose

1. Start in a Standing Position: Begin in a standing position (Tadasana) at the front of your mat.

2. Step Back: Step your left foot back about 3 to 4 feet, turning your left foot at a 45-degree angle. Bend your right knee so that it stacks over your right ankle.

3. Extend Your Arms: Raise your arms parallel to the ground, keeping them shoulder-width apart.

4. Position Your Torso: Lean your torso forward, bringing your right forearm to rest on your right thigh. Avoid collapsing your torso, instead, keep it lengthened.

5. Reach Overhead: Extend your left arm over your ear, keeping it in line with your shoulder and creating a long line from your left foot to your fingertips.

6. Align Your Body: Make sure your shoulders are stacked over your pelvis and your chest is open. Gaze towards your left hand or down at the floor for balance.

7. Hold the Pose: Breathe deeply and hold the pose for 5 to 10 breaths, feeling the stretch throughout your side body.

8. Transition: To exit the pose, inhale to bring your torso back to a vertical position, straighten your right leg, and return to Tadasana. Repeat on the other side.

Benefits of Extended Side Angle Pose

• Strengthens Lower Body: Engages the legs, glutes, and core, improving stability and balance.

• Stretches the Side Body: Opens up the hips and stretches the obliques, chest, and shoulders.

• Enhances Flexibility: Increases flexibility in the hips and legs, which can improve overall mobility.

• Stimulates Digestion: The twisting action can help stimulate the digestive organs and improve digestion.

• Improves Concentration: Requires focus and balance, which can enhance mental concentration and mindfulness.

• Promotes Better Posture: Encourages alignment and better posture through the engagement of core muscles.

Incorporating Extended Side Angle Pose into your yoga practice can contribute to both physical and mental well-being.