Our August pose of the month is extended side angle (utthita parsvakonasana). This pose is usually included as a basic postures in most practices. Side angle is a chest opener as well as a standing pose. It stretches the groin and hips, strengthens the legs while creating openness in the chest.
To come into extended side angle step the feet wide apart point your right toes forward and turn the left foot in bringing the foot into a 90 degree to 45 degree angle. Inhale and lift the arms up right arm forward over the right leg, left arm back over the left leg. Exhale and bend the right knee bringing the knee over the ankle. Inhale and lift the heart and open the chest. Exhale and bring the right forearm down to the right thigh or place the right hand down on the mat inside or outside the right knee. Inhale and lift the left arm overhead stacking the shoulders. The gaze can be up at the left hand or across the room. Keep opening the chest and lifting the heart on the inhale drawing the left ribs up and away the right. Keep the core engaged to support the body and deepen into the stretch on the exhale. The extended arm can also be drawn towards the head bringing the biceps in line with the ears. Hold for 3-5 breaths and repeat on the other side.
A block can be used to bring the hand closer to the ground. If you are taking care of your shoulders just bring the extended arm to the hip and continue to rotate the belly button up to the sky. If you have a knee injury do not stay in side angle very long or avoid all together.
