Extended Side Angle Pose

Hello everyone, welcome to Yoga & You. I am Niranjani. Join me on the mat as we practice Parshvakonasana. Parshvakonasana is one of the most important fundamental standing posture. Parshvakonasana translates to side angle posture.

Now moving on to the practice, let's start with Tadasana, keeping your knees and your feet together, your fingers and your toes together, knees off, neck and spine in one line, core engaged. Now let's place our hands on our waist and bring our legs three feet apart. Let's make sure our big toe and our heel is in one line, both your toes pointing forward, be equally shifted on all the four sides of your feet, knees off, spine neutral. And now from here, let's bring our arms by your side, your shoulder and your wrist in one line, your fingers spread and active.

Now from here, let's turn our head completely towards our right side and turn our right foot out towards our right side. Make sure both your heels are in one line. And now from here, without disturbing your left leg, slowly let's bend our right knee. Let's bring our right knee and our right heel in one line. And on an exhale, slowly we'll try to drop our right palm down outside of our right foot, raising your left arm up, resting from your waist, gazing at your left fingertips. Let's stay here for a few breaths, breathe, and slowly dismounting, turning your head down, inhale, slowly coming back to center. And then from here, bringing your right knee straight, turning your right foot forward, your head back to center.

Now we'll repeat the same on the other side. Now this time without disturbing your right leg, let's turn our left foot to our left side, turning your head facing towards your left fingertips. Now from here slowly, let's bend our left knee, your left knee and your ankles in one line. And on exhale, let's drop our left palm close to our left foot, raise your right arm up, resting from your waist, let's gaze at our right fingers. Let's stay here, breathe — if you're finding it difficult, you can gaze down; if you're very comfortable, you can gaze up. And on inhale, slowly again dismounting, coming back to center, turning your head front, bringing your knee straight, turning your left foot forward. Slowly, let's place our hands on our waist with control. Slowly, we'll come back to Tadasana and relax.

Now moving on to the benefits of Parshvakonasana. Parshvakonasana helps us to activate our abdominal organs. It reduces stiffness in our thighs, shoulders, and neck. It improves flexibility in our ankles, knees, our hips, shoulders and upper back. It improves strength in our legs, our hips and our upper body. I hope this helps.

Now moving on to the limitations for Parshvakonasana. If you have undergone any heart operation or recent abdominal surgery, it is better to avoid the posture. If you have ankle, knee or hip issues, it's better to avoid the posture. If you have high blood pressure, it is better to practice under guidance. I hope this helps. Thank you.