How about a little challenge?

Extended Side Angle (Sanskrit Utthita Parsvakonasana)

Extended Side Angle is one of my favorite postures in practice. Great heart opener and really strong energy line are provided along with hips and hamstrings workout.

Position

Start in Tadasana (Mountain Pose), take a step back for approximately 1-1,5 meters, bend your front knee for 90 degrees angle, be sure that your heel is right under your knee, ground your back foot and keep it strong. Open your hips as for Warrior  II and slowly start to move your upper body forward and down until your front hand will reach the floor. Place your back hand on the hip and use it as a lever to open and lift your chest. After that extend your back arm up and then move it forward to create one strong energetic line between your back heel and upper hand. Take your shoulders down to release your neck, pay attention on the spine extending. The final step is to turn your head slightly up and look on your triceps.

Props

Try this posture with back foot near the wall, by pushing your foot into the wall it’s easier to keep your back leg extended and strong. If you have a problem with chest opening, take your front hand higher (on a block for example, three levels are available for students). If you have difficulties with your hand on the highest level of block, place your elbow on your front tigh.

Benefits

Strengthen hamstrings and calves

Chest opener

Deep hips opener

Waist workout and weight loss

Coordination of your movement

Helps to fight with arthritis

Helps with period misbalance

Contraindications

Discomfort with internals

Knee injury

Neck injury (don’t turn your head up)