Uta’s Insights: Yoga Pose of the Week — 6. Side Angle Pose

July 14, 2014 By Uta Pippig

Side Angle Pose — Parsvakonasana

Parsvakonasana tones and strengthens the leg muscles. It also strengthens the ankles and knee joints. It expands the chest and stretches muscles of the arms, shoulders, and back. In addition, it encourages increased blood circulation to the spinal nerves and abdominal organs.

This asana is a wonderful stretch when it is combined with Warrior Two and Triangle poses — a sequence of poses I love to practice.

How to practice the Side Angle pose:

Start in the Mountain pose. Take a big step back with your right leg. The left foot should stay straight ahead and your right foot should turn slightly outwards about 15 degrees. The heel of the left foot should line up with the arch of the right foot.
Inhale while raising your arms out to shoulder level — the left arm forward and the right backwards. Your ankles should line up under your wrists.
As you extend out through the fingers, relax your shoulders so they gently slope down.
© Tim DeFrisco
Keep your shoulders and hips square. Exhale and bend your left leg until your thigh is parallel to the floor. Your arms are straight and facing forward and back. Stretch to the left until your left elbow is resting on your thigh (see first photo) while your right arm comes up, pointing at the ceiling. Alternatively, for a deeper stretch, your left hand can touch the floor behind the left ankle (see second photo), while the right arm comes up.
Keep your right arm straight and stretch it over your head until it is almost touching your ear. The palm of your hand should face down. Gently twist your navel upwards while you look up. Hold for several breaths.
To come out of this pose, inhale as you let your left arm lift you up. Step back to the Mountain pose and switch sides, or simply switch the direction of your feet.

Next week I will share some details on one additional standing asana before moving to some of the floor poses. I wish you much joy while practicing your yoga program.

Namaste!

Yours,

Reading Suggestions:

Posted July 14, 2014

More Insights

June 6, 2015

A Hilly Topic: The Boston Marathon Course

The most effective approach for tackling the Boston Marathon course is to stay relaxed within your own unique stride and cadence. The frequent alternation of uphill, downhill, and flat sections will tempt you to break from your pre-race strategy, but stay with your plan.

October 13, 2020

Uta’s Favorite Exercises to Improve Your Fitness and Running Technique

Uta Pippig has designed an at-home fitness program which only uses your own body weight, steps, and a Theraband. They are eight exercises that Uta often does herself.

June 29, 2018

Uta’s Yoga and Stabilization Guide for a Better Running Technique

Runners, especially, can benefit from a well-balanced yoga and stabilization program. Uta suggests effective combinations of poses and exercises that have helped her gain the flexibility and balance that can lead to a better running technique for everyone.

May 15, 2018

How a Clever Mental Focus Can Get You Through Running Injuries

Running injuries can be devastating, but learning to focus mentally can speed up the healing process. Uta explains how the forced break from running can actually provide future benefits.

October 7, 2015

Run Your First 5K

Start on the road to better fitness and health by preparing for your first 5K run. Uta’s six-week training schedule with a combination of walking and running will guide you—step by step—to an enjoyable and successful race day.