Utvidet sidevinkelstilling

Extended Side Angle , or Utthita Parsvakonasana , is a standing yoga pose that stretches and strengthens the entire body, especially the legs, hips, shoulders and core. This position promotes flexibility and endurance, helping to open the body and improve balance. It is a great exercise to improve total body coordination.

Correct technique

Follow these steps to perform Extended Side Angle with proper alignment:

  1. Start in Kriger II with the front knee bent and the feet placed wide.
  2. Lower the front arm down towards the inside or outside of the front foot, or rest the elbow on the thigh if it is easier for balance.
  3. Stretch the rear arm upwards and extend it above the head, so that it forms a diagonal line from the heel to the fingertips.
  4. Open your chest by rotating your torso upwards towards the ceiling and look up if your neck allows.
  5. Hold the position for 30 seconds to 1 minute, keeping your legs active and breathing deeply.
Common mistakes

Here are some common mistakes to avoid in Extended Side Angle :

  • Knees that drop in: Make sure the front knee is in line with the ankle to avoid overloading the knee joint.
  • Upper body collapses: Avoid arching your back. Keep your upper body open and rotated up towards the ceiling to get the full benefit of the stretch.
  • Leg instability: Keep both front and back feet firmly planted on the mat to maintain balance.

Modifications and variations

Here are some modifications for beginners and more advanced variations:

  • Beginner Modification: Rest your elbow on your front knee instead of reaching down toward the floor. If necessary, use a block for extra support.
  • Advanced variation: For a deeper challenge, reach all the way down to the floor without a block, opening your chest even more towards the ceiling.

Number of repetitions and sets

Hold Extended Side Angle for 30 seconds to 1 minute on each side. Repeat 2-3 times, increasing the hold time as flexibility and strength improve.

Breathing technique

Correct breathing is essential to maintain stability in Extended side angle :

  • Inhale deeply as you extend your arm and activate your core.
  • Exhale as you lower your body into the position and open your chest.
  • Maintain steady, deep breathing to keep your body balanced and anchored in the position.
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