POSE OF THE MONTH: SIDE ANGLE POSE

SANSKRIT NAME

Utthita Parsvakonasana

ALIGNMENT & VARIATIONS

Begin in Warrior II
Rest the right forearm on top of the right thigh, palm facing up – avoid dumping weight into forearm (should just be lightly touching)
Extend left arm up towards sky or up and over the head, fingertips reaching forward – long line from fingertips to back foot
Draw the left shoulder back, chest open, shoulders open
Ground down through all four corners of the right foot for balance and strength, ground outside edge of left foot down
Extend through back leg without locking out the knee – external rotation of the back thigh
Shoulders down away from the ears
Side waists long, ore engaged, strong, protecting lower back
Gaze down if neck is stiff, or maybe shift gaze up towards top arm
Repeat on opposite side
Option: Place a block directly underneath the shoulder, rest the fingers/hand lightly on the block (avoid dumping weight into bottom hand). Press down into front foot for strength. Reach top fingers up towards the sky, gaze following the hand.
Option: Bring fingertips to mat on inside edge of foot. Sink hips down lower to reach and open up the groin. Again, avoid dumping weight into bottom fingers or hand. Keep reaching up with top fingertips. Keep drawing shoulders back, rotating.
Option: Finding a full bind – bring the right shoulder as far beneath the knee as possible, thread right arm through and wrap the right thigh. Left arm reaches back, wrapping around the waist. Fingertips meet behind the back, interlace the fingers. Keep drawing top shoulder back, chest open, and sinking down into lunge.