Half Extended Lateral Angle Pose – Ardha Utthita Parsvakonasana

Benefits: This pose opens the chest and enhances lung capacity. It increases strength and flexibility of the thighs, legs, hips, and back. It is an excellent pose for aiding digestion and elimination. It warms the body, preparing it for more challenging poses.

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of your chest. Bend your knees and step your feet
4ft apart, bringing your arms to shoulder height with palms facing the floor.

Exhale, turn your right foot out to 90 degrees and turn your left foot in slightly.

Inhale, exhale and bend your right knee until your thigh and calf form a
right angle and rest your right elbow on to your knee. Bring your left hand on to your coccyx.

Inhale and raise your left arm alongside your left ear, turn your head and look up.

Bring your awareness to your breath; keeping your face, throat and eyes soft.

Become conscious of the following points:

  • Bring your
    weight into the middle of your right heel and press it into the
    floor.

  • Roll your right ischium bone underneath you until it is in line with
    the middle of the right knee.

  • Press downward into the right elbow and lift upward out of the
    shoulder, while turning both sides of your chest so that they are
    facing your front.

  • Slide the inside blades of your scapula down towards your sacrum and
    press the bottom points down into the back of your ribcage.

  • Press your left foot into the floor, lift your kneecap and feel a
    single, continuous stretch from your left ankle to your left wrist.

To come out of the pose, inhale your left arm down, bring your body back
to upright and straighten your left leg.

Exhale; turn your left foot out to 90 degrees and your right foot in slightly.

Inhale, exhale and bend your left knee until your thigh and calf form a right angle.

Bring your left elbow onto your left knee and bring your right hand onto your coccyx.

Inhale your right arm alongside your right ear with the palm facing down and
turn your head to look upwards.

Again, bring your awareness to your breath; taking long, smooth and even breaths.

Become conscious of the following points:

  • Bring your weight into the middle of your left heel and press it
    into the floor.

  • Roll your left ischium bone underneath you until it is in line with
    the middle of the left knee.

  • Press your right foot into the floor, lift your kneecap and feel a
    single continuous stretch from your right ankle to your right wrist.

To come out of the pose; inhale your right arm down and bring your body
back to upright. Straighten your left leg. Turn your feet back to
parallel and cross your arms in front of you.

Exhale and step back to tadasana with your arms at your sides.

Everything Else:

Level: 3
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache, Sciatic Pain

Contraindications:Avoid this movement if you have a headache, high or Low Blood Pressure, Insomnia

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