Yoga Journal

Utthita Parsvakonasana to Visvamitrasana

Utthita Parsvakonasana

Utthita = Extended · Parsva = Side Kona = Angle · Asana = Pose

Extended Side Angle Pose

BENEFITS Strengthens your legs, knees, and ankles; stretches your hamstrings, adductors (groin muscles), lats (latissimus dorsi—back muscles that help stabilize your spine); tones your abdominal muscles and pelvic floor.

INSTRUCTION

1 Start in Tadasana (Mountain Pose). On an exhalation, step your feet 3–4 feet apart. If you feel as though your feet are slipping, shorten your stance slightly. (If your legs are too far apart, it’s difficult to find stability. As you gain flexibility, you can widen your stance.) Rest your hands on your hips. Turn your right foot out so that your toes face the front of your mat; turn your left foot slightly in. Align your right heel with your left heel.

2 Engage your quadriceps muscles by lifting your kneecaps toward your thighs. Bend your right knee to bring your right shin and thigh to a 90-degree angle with your right kneecap in line with your right ankle.

On an inhalation, extend your arms out to your sides. Then, reach them up overhead and lengthen through your sides. Allow your pelvis

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