yoga positions - Parsvakonasana
Translation: Extended Side Angle Pose
From Tadasana step
the legs apart. Turn one leg out and bend the knee over the ankle. From
Uttanasana
step one leg back and externally rotate it until the heel touches the mat.
From the
Downward Dog Pose step one leg forward between the hands. Externally rotate
the back leg until the heel touches the mat.
Turn the foot of the back leg 90 degrees or slightly inward. Place one
hand on the mat beside the bent knee and the other hand diagonally out. Stretch
the side of the body. In easier versions of this pose the elbow can be placed
on the bent leg or on a block.
There are many theories of how this pose should be modified. The back foot
does not come to the mat easily if the angle across the body is one clean
line from the back legs to the extended arm and fingers, but it does look
and feel good.
Common Faults
Both feet have a tendency to Evert (Pronate). This means that all the
weight falls onto the inside of the feet. This happens especially in the back
leg. Try to get the pinky toes to the mat. To do this you must engage the
Tibialis posterior and Tibialis anterior.
Benefits
The extended side angle stretches the side of the body. However it is a pose
that involves all the muscles in the body. The Groin and shoulders are stretched.
The muscles around the hip of the leading leg are stretched and toned. The
gluteal muscles are toned and the muscles around the lateral lower abdomen
are stretched. Toward the lower back the quadratus lumborum a big muscle that
runs along the top of the pelvis and attaches to the bones in the spine is
significantly stretched. The shoulders muscles such as the rotator cuff and
closer to the spine the rhomboideus major and minor get a good stretch. Muscles
in the shoulders and neck are toned such as the upper trapezius muscles and
the levator scapulae. Arm muscles are also toned. The latissimus dorsi is
stretched. This is a big muscle that attaches to many bones in the spine (from
the sacrum to the lower shoulders) and gathers beside the ribs to attach to
the humerus.
Practice yoga at home with a printable Home yoga flow showing this pose blended with other yoga poses.
See othe yoga sequences that have Extended Side Angle Pose. |
