Throughout these tips I occasionally focus on the basic steps or how to of a common yoga pose. Utthita parsvaokonasana or extended side angle pose is regular in my classes. As you might guess it helps stretch the side of the body and sometimes this can extend into the hip. At the same time the legs are active to help with a focus on strength.
This is a slightly more gentle version with the bottom elbow on the leg. Sometimes you’ll see a more intense version with the bottom hand on the ground. But this is less accessible for many people. This version is safer and easier for people with tight hips or back injuries or pain, and with one small suggestion most people can find a good stretch in the side of their body.
- Start in a lunge with the right foot forward.
- Keep the right toes and foot straight ahead. The right knee stays bent and follows the direction of the right toes.
- Turn on your back left toes, bringing the heel in and down to the ground. Then step your left foot about 10 centimetres to the left. This will make it easier for your hips.
- Bring your right elbow on to your right thigh.
- Let your left arm swing past the ground and then straight ahead (not up to the sky). Keep your left shoulder relaxed.
- Press down in to your right elbow to lift the right side of your chest and armpit away from your right thigh.
- Keep your gaze towards the ground or slightly to your left because this is easier and safer on your neck.
- Push down through your back left foot and heel. Squeeze your left thigh. Press down through your right foot.
- To find a deeper stretch on the left side of the bottom, think about lifting up the left side of your rib cage. If this is difficult, imagine a balloon in your chest and try to fill up the left side of the balloon when you breath in. This should pull slightly on your left hip and increase the stretch.
- When finished, return to a lunge and then switch to the other side.
For the basic how to steps for other yoga poses, see the poses 101 category.
