Posture Clinic: Extended Side Angle (Uttita Parsakonasana)

Posture Clinic: Extended Side Angle

 

A posture that very naturally flows from Warrior II, a posture that you learned a few weeks ago, is Extended Side Angle. Your legs are actually in the exact same position as in Warrior II- the only thing that changes is your upper body. This is another highly dynamic, very fundamental posture that you will continue coming to again and again as you progress through your practice. 

I heard something once that changed the way I think about this posture. In humans and in animals alike, one of the most natural things to do first thing in the morning is to reach your arms high overhead and yawn. While yawning does help to bring oxygen into your body, it serves the double function of expanding your ribcage while lengthening the sides of your body. Think about the sensation you feel when you reach your arms high overhead and yawn, and try to duplicate the expansion of your ribcage in Extended Side Angle.

How to find your way there:
1) Come to Warrior II. Find your wide stance. Stack your knee on top of your ankle, your ribcage on top of your hips, and reach your arms in opposition.
2) Gaze over your front fingertips. Reach your front arm forward as much as you are able until you tick-tock your front arm to the inside of your front leg. Traction your arm against your leg so that you can open your knee to the pinkie-toe side of your foot and spiral your heart open to the ceiling.
3) You may lightly traction your elbow against your knee. However, work against dumping weight into your bottom arm. Work to lift weight out of your arm and broaden your chest. If you feel strong enough to stay lifted in your upper body, traction your forearm against your leg while you extend your fingers toward your toes.
4) Find a slight rotation in your chest. Lengthen the sides of your body, reach your heart toward the ceiling, and work to roll your top shoulder back so that it can stack directly on top of your bottom shoulder.
5) If you feel an openness in your neck and shoulders, turn your gaze upward to your top hand. Your body will follow your gaze. When you gaze upward, you encourage your heart to roll open toward the ceiling.

Benefits:
1) Practicing Extended Side helps to stabilize and strengthen your legs while opening and expanding the sides of your rib cage. Just like having a good yawn, this stretch trains the muscles that support good breathing.
2) When you strengthen your upper body in this posture, you help yourself develop the structural support you need to lift and lengthen your spine.

Customizations:
1) If your legs are getting tired, shorten your stance slightly or feel free to take a break.
2) Rest your elbow against your leg.