Yoga Instruction
Focus: Ankles and Knees
Level: Intermediate
Total Time: 60 seconds
Indications: menstrual pains and infertility (women), constipation, sciatica
Contraindications: blood pressure (high or low), insomnia, headache, modification for neck injury
The Extended Side Angle
Note:
The extended side angle focuses on building strength and stretching your legs but can also bring therapeutic benefits to your back. For women, this pose can relieve menstrual pains and infertility. It can open your chest, abdomen, shoulders and lungs. Beginners may find it helpful to perform this pose with the extended foot up against a wall to prevent sliding. If you suffer from blood pressure problems, insomnia or headaches you should avoid the extended side angle. If you suffer from neck problems or neck injury you should avoid turning your head upwards; instead, look straight ahead or down at the ground.
Pose Instruction
- Begin in mountain pose. Stand tall and straight, this time with your feet separated by about three feet. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Raise your arms out to your sides with your palms facing down; reach straight out through the tips of your fingers, keeping your shoulders broad and low.
- Turn your left foot slightly to the right and turn your right foot out 90 degrees, even as you rotate your right leg outward until the top or your knee is straight out toward your right toes. Roll your left hip a little bit to the right, but keep your torso straight ahead.
- Press your left heel into the ground by raising your inner left groin into your abdomen. Breathe out and bend your right knee over your right ankle. Let your knee extend toward your toes but never beyond them.
- Keep your chest open and your shoulders back. Reach your left arm toward the sky with your palm facing to the right. Tuck your hips slightly under you.
- Elongate the entire left side of your body to stretch from your left heel all the way up to your fingertips. Keeping your left heel on the ground, breathe out as you stretch to the right, reaching with the tips of your left fingers. Let your right arm relax straight downward, lowering in front of your right leg.
- Let your left side continue to stretch to the right, lowering your torso toward your right thigh. Keep your hips tucked under and the tops of your shoulders vertical. Resist the tendency to turn your left shoulder forward by pressing the back of your right arm against your thigh. Stretch as far as your body will take you without turning. If your right hand can reach the floor, press your fingertips down, just beside your right instep.
- Continue to stretch out your left side for several breaths. Then, breathe in, push up with your right hand on your thigh as you straighten your right leg and raise your torso back up, letting your arms lower to your sides
- Return to mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Repeat this entire process, this time stretching to your left side.
Disclaimer
In this article, I have shared The Extended Side Angle : Yoga For The Legs. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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