How to Achieve the Perfect Extended Bound Side Angle Pose

Utthita Baddha Parsvakonasana or Extended Bound Side Angle pose is another excellent strength building and alignment enhancing pose. With consistent practice you will begin to notice the benefits of this pose on your body.  

 

Young woman doing yoga in the park in an  extended bound side angle stretch pose - Extended Bound Side Angle Pose - Yoga - ILYNSI Yoga

Benefits

  • Strengthens and opens the upper thigh
  • Opens the groin
  • Lifts the shoulders and opens the chest
  • Engages the core muscles 
  • Reduction of fat around the hips and waists
  • Aids in digestion 
  • Relieves throat problems
  • Circulates blood intensely around the abdominal organs and spinal column
  • Strengthens hips, back, and arms
  • Improves postural alignment and helps spinal deviations

The Pose

  • Starting from any Extended Side Angle pose, on the right, inhale
  • Bring the left hand back up toward the ceiling; rotate it back and down behind the sacrum
  • Exhale, take hold of the left wrist with the right hand 
  • Bring the left hipbone in line with the left ankle and left shoulder
  • Keep the right knee on top of the right ankle
  • Tighten the right leg muscles
  • Open the chest towards the ceiling, rotating the left shoulder down and back
  • Right arm grasps the left wrist binding at the sacrum left hand in Chin Mudra (index finger and thumb touching)
  • Exhale, look up towards the left keeping the neck in line with the spine
  • Beginner Variation 
    • Place the right hand on a block
    • Wrap the left arm around the back with the fingertips reaching across the top of the right thigh and towards the inside

Breaths: Aim to hold for 1 to 5 breaths 

Avoid

  • If you have knee or shoulder issues
  • Do not crunch your bottom ribs
  • Avoid allowing your shoulders to round forward

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