English Name: Extended Side Angle Pose
The Sanskrit translation of this: "Utthita" literally means extended, "parsva" means side, and "kona" means angle.* The meaning of this pose is to stretch your upper body (back to heel) by raising your arm and lengthening it.
Awareness: (How you feel)
When I do this pose, it calms my mind of stress and anxiety. My mind is clear & not worrying about the pose too much, and I'm letting my entire body to stretch. I feel more focused after I do this pose as well.
*Yoga.com ("Utthita Parsvakonasana") http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=353§ion=9&cat=0
Wednesday, April 6, 2011
Utthita Parsvakonasana Further Explained
Critical Elements: (Describe how to get in and out & the actions and muscles involved)
First, place your feet about 4ft apart (this is for your right side, so have your right foot in front) and swivel your right foot to face forward (90˚)*; be sure to align your right and left heel. While keeping your left leg straight, lower your right leg to a 90˚ angle and keep your right knee in line with your ankle. Your shin should be perpendicular to the floor and your thigh parallel to the ground. Keep your back straight with your shoulders open while lengthening your spine. If you are in balance, raise your left arm straight up to the air and then lie your arm against your ear with your palm facing the floor. Then, lower your right arm to the outside (or inside) of your right foot while keeping your back lengthened (straight)--if you cannot touch the ground, use a block (place the block on the inside or outside of your foot and press your hand against the block).** If you are in balance again, lift your head and gaze at the ceiling. *** After holding this pose for five or so breaths, switch to the left side (which is the same but to the left). This pose uses all the muscles of your body, but it mainly stretches the side of your body, shoulders, spine (latissimus dorsi muscle), groin, waist, ankles, knees, and strengthens thighs. The trapezius, levator scapulae, neck & arm muscles are toned.****
Physical and Therapeutic Benefits:
Utthita Parsvakonasana keeps your mind focused and develops power. It is also very relaxing and relieves stress. Some physical benefits are increasing your endurance level and helping with lower backaches, cramps, and osteoporosis.*****
*Yoga.com ("Utthita Parsvakonasana") http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=353§ion=9&cat=0
**Here is what extended side angle with a block looks like:
Link: http://0.tqn.com/d/yoga/1/0/q/6/sideangleblockblog.jpg
First, place your feet about 4ft apart (this is for your right side, so have your right foot in front) and swivel your right foot to face forward (90˚)*; be sure to align your right and left heel. While keeping your left leg straight, lower your right leg to a 90˚ angle and keep your right knee in line with your ankle. Your shin should be perpendicular to the floor and your thigh parallel to the ground. Keep your back straight with your shoulders open while lengthening your spine. If you are in balance, raise your left arm straight up to the air and then lie your arm against your ear with your palm facing the floor. Then, lower your right arm to the outside (or inside) of your right foot while keeping your back lengthened (straight)--if you cannot touch the ground, use a block (place the block on the inside or outside of your foot and press your hand against the block).** If you are in balance again, lift your head and gaze at the ceiling. *** After holding this pose for five or so breaths, switch to the left side (which is the same but to the left). This pose uses all the muscles of your body, but it mainly stretches the side of your body, shoulders, spine (latissimus dorsi muscle), groin, waist, ankles, knees, and strengthens thighs. The trapezius, levator scapulae, neck & arm muscles are toned.****
Physical and Therapeutic Benefits:
Utthita Parsvakonasana keeps your mind focused and develops power. It is also very relaxing and relieves stress. Some physical benefits are increasing your endurance level and helping with lower backaches, cramps, and osteoporosis.*****
*Yoga.com ("Utthita Parsvakonasana") http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=353§ion=9&cat=0
**Here is what extended side angle with a block looks like:
***Yoga.about.com ("Extended Side Angle Pose") http://yoga.about.com/od/yogaposes/a/sideangle.htm
****YogaCards.com ("Yoga Positions- Parsvakonasana") http://www.yogacards.com/yoga-postures-2/extended-side-angle.html
*****YogaPostures.com ("Extended Side Angle") http://yogapostures.com/?p=97
Picture With Music
Myself:
Some things I could fix: having my thigh parallel to the ground, chest more open (shoulders out), and a little longer stance.
Professional:
*
*Yogatic.com ("Extended Side Angle Pose") http://www.yogatic.com/yoga-poses/extended-side-angle-pose/
Music:
Professional:
**Yogatic.com ("Extended Side Angle Pose") http://www.yogatic.com/yoga-poses/extended-side-angle-pose/
Music:
**
**Youtube.com ("Yoga Sunset...") http://www.youtube.com/watch?v=ZBfF2l738k0
Sunday, March 27, 2011
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