Utthita Parsvakonasana

Extended Side Angle Pose

Preparation:

Utthita Parsvakonasana is usually done after Parivrtta Trikonasana. 

How to do it: (As explained as Utthita Parsvakonasana on the right side)

From Tadasana (Mountain Pose), step or hop your feet about one leg distance apart.

Turn your right foot will be parallel with the long side of the mat. The left foot will perpendicular to the front foot.

Do your best to make right knee a ninety degree angle. Your knee should be right over the ankle. Do your best not to let your knee go over your ankle.  

Extend your right arm out as far out over your leg as possible. Bend your trunk sideways and place your right hand on the outside of the right foot. Press your right knee into your right arm as you expand  your rib cage with your inhalations. 

Rotate your chest towards the sky. Move your left shoulder back as you rotate your left arm up above your left ear.  Look at your left thumb. 

Options:

Option 1: If you can't place your right hand onto the floor, place your hand on a block.

Option 2: If you have problems extending your torso over your leg, bend your right arm and place your forearm above your right knee. 

Drishti (Where you should look):

Look at your left palm.

Why we do it:

This is a great way to stretch the groin and strengthen the gluteus minimus. 

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