Extended Side Angle Pose (Utthita Parsvakonasana in Sanskrit) is a pose that can be modified for beginners, intermediate and advanced practices.
There are many benefits to extended side angle pose. This asana stretches the legs, knees, ankles, waist, spine and shoulders. Extended side angle pose stimulates the internal organs of the abdomen and increases strength and stamina.
Begin in mountain pose at the middle of your yoga mat. Inhale and as you exhale, step the feet about three or four feet apart, as you would for the warrior poses or other standing poses. In some practices, you may begin in downward facing dog and step the right foot forward to move into this asana.
As in all standing poses, you will perform this pose on one side of the body and then the other. It really doesn’t matter which side you start with, but most classes start on the right. Turn the left foot in and the right foot out to 90 degrees and raise the arms to the sides with the palms facing the ground.
The heels should be in alignment and the legs active. On the exhalation breath, bend the right knee, so it is over the ankle and the thigh is parallel to the floor. Bring the right hand to the floor next to the foot. The placement of the hand varies, according to the class you are attending or your own personal preference. The hand can be either in front or behind the bent knee.
When you are stable in the pose, lift the left hand toward the ceiling, extended up with the palm facing the ground. As you breathe, lengthen the torso and settle into the pose. Ground the left foot into the floor and press on all four corners of the foot.
Stay in this pose for about thirty seconds to a minute and then on the inhalation breath, slowly come up into a standing position and return to mountain pose. Take a breath and repeat the same sequence on the left side of the body for balance in your practice.
There are modifications that may help if you are new to yoga or have tight hips and can’t reach the floor comfortably. A block can be used under the hand, rather than reaching the floor. Another modification is for the arm to be bent with the elbow resting on the knee, if this is more comfortable.