Extended Side-angle – Standing Poses in Hatha Yoga

(Utthita Parsvakonasana)

Counterpose

• Downward-Facing Dog (Adho Mukha Svanasana)

Drishti

• Upward
• Forward
• At the floor

Physical Benefits

• Strengthens the ankles, calves, knees, and thighs
• Relieves symptoms of sciatica
• Opens the hips and groin
• Increases lung capacity
• Alleviates symptoms of arthritis
• Lengthens the spine
• Improves digestion

Mental Benefits

• Builds focus
• Develops willpower
• Stimulates the mind
• Reduces stress

Contraindications

• Knee injury
• Low blood pressure (keep fingertips upward, toward the ceiling)

1. Stand in Tadasana
2. Step your feet wide apart. Inhale and extend your arms out to the side. Ideally your ankles should be under your wrists.
3. Turn your left foot in slightly and turn your right leg out directly to the side.
4. Exhale, bend your right knee to 90 degrees, and place your right fingertips on the outside edge of your right ankle. Place your left handon your hip. Take your hips and thighs back, widen your sitting bones apart, and widen the pelvic floor. Keep the space between your sitting bones and root your tailbone down, extending from your pelvis down through your feet. Extend your left arm over your left ear and look up under the arm.
5. Hold for several breaths, then pull your legs toward each other, inhale, and come up. Repeat on the other side.

Gentle Variation

Follow steps 1 through 5 except rest your elbow on your knee rather than taking the fingers to the floor.