Learn how to Do Prolonged Facet Angle Pose | Utthita Parsvakonasana

Should you’ve been in search of a terrific facet stretch, look no additional than the prolonged facet angle pose in yoga, also called utthita parsvakonasana in Sanskrit. Not solely does it stretch the facet of your torso, but it surely additionally stretches the facet of your legs, and it even offers you a deep stretch in your groin.

How does this all work? Utthita parsvakonasana creates an extended facet angle all the best way out of your again heel to the information of your fingers as you bend deeply in your entrance leg. It’s a preparatory pose for a lot of vast legged-poses, because it’s nice for opening the hips, and is discovered most frequently within the warrior vinyasa move sequences.

Right here’s learn how to get into it and carry out it with correct kind.

Prolonged Facet Angle Pose (Utthita Parsvakonasana): Step-by-Step Directions

Arrange

• Begin in mountain pose. On an exhale, step your left foot again three to 4 ft into Warrior 2 pose, together with your foot turned 90 levels in order that your left arch is in keeping with your proper heel.
• Bend your proper knee to a 90-degree angle immediately over the ankle, with the toes of your proper foot pointing ahead. Attain your proper arm ahead and your left arm again to create a “T” form together with your palms going through down. Press your left foot firmly into the bottom, and sq. your chest and hips to the left facet.

Entering into the pose

• On an inhale, interact your core and attain ahead together with your entrance arm to elongate your waist. Place your proper hand to the surface of your ankle, on a yoga block, on the ground, or convey your proper forearm to your thigh.
• Then, exhale and attain your left arm up and ahead, bringing your biceps by your left ear to stretch your facet much more, retaining as a lot size by way of the left facet of your physique as doable. Your physique ought to kind a straight line out of your fingers to the heel of your again foot.

Alignment

• Align your entrance knee over the middle of your foot. Press your again heel down, firmly into the bottom. Interact your core and hold your torso going through to the facet.
• Create an extended, prolonged line out of your heel to your left fingertips. If doable, flip your gaze to your prime hand.

Learn how to Make Prolonged Facet Angle Pose Simpler

• Should you can’t attain the ground together with your hand, use the variation of the forearm on the thigh or a block outdoors the ankle to assist help your hand.
• To scale back the stress in your hips, step your again foot nearer to your entrance foot .
• In case your neck is tight, look down on the floor or to the facet as an alternative of up at your prime hand.
• If reaching up and ahead proves too troublesome, simply attain for the ceiling.

Learn how to Intensify Prolonged Facet Angle Pose

• To deepen the pose, proceed to interact your abs and spin your torso open to the facet, as an alternative of the collapsing the chest towards the ground.
• Attain your prime hand ahead so your arm is nearer to your head. This can create an extended line out of your heel handy, and create extra of a stretch on the facet of your physique.

Advantages of Prolonged Facet Angle Pose

1. Stretches your ankles, legs, groin, again, and sides of your torso.
2. Helps to open your chest as you twist to succeed in your arms vast.
3. Along with stretching, it additionally strengthens your leg muscle groups and your core as you struggle for stability and stability within the pose.