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

July 14, 2014 By Uta Pippig

Side Angle Pose—Parsvakonasana

© Tim DeFrisco
© Tim DeFrisco

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:

  1. 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.
  2. 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.
  3. As you extend out through the fingers, relax your shoulders so they gently slope down.
  4. © Tim DeFrisco
    © 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.
  5. 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.
  6. 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.



Reading Suggestions:

  1. Yoga for Performancesm: Introduction
  2. Yoga for Performancesm: Runners’ Sequence, Part 1

More Insights

February 28, 2018
How To Prevent Injuries While Running

How To Prevent Injuries While Running

A sudden injury can bring your training workouts to a halt. But there are many simple preventive measures you can take that will help you avoid running injuries and also allow you to improve your running. Uta shares some of her tips that helped her in her championship career.
February 4, 2018
In Your Base Training Period: Develop Endurance and Strength

In Your Base Training Period: Develop Endurance and Strength

Endurance and strength training can help lay the foundation for good fitness and a promising racing season—and be fun, too. Uta describes the benefits of running cross-country and activities from cross-country skiing to deep-water running that she used in her race preparation.
January 8, 2018
This Time I Will Reach My Fitness and Running Goal

This Time I Will Reach My Fitness and Running Goal

Today I share with you how you can successfully use gradual, smaller, attainable changes to achieve the desired improvements in your life.
December 24, 2017
Stay Fit and Healthy During the Holidays

Stay Fit and Healthy During the Holidays

It is time to relax with family and friends and enjoy a most wonderful holiday season. Amid the festivities, will we be able to combine fitness and pleasure? Or is fitness pleasure? However you see it, here are some things I like to do as the year draws to a close.
December 21, 2017
How to Prevent a Common Cold and Enjoy Your Winter Runs

How to Prevent a Common Cold and Enjoy Your Winter Runs

In this “DIE WELT” column we explore practical tips for preventing the common cold during the winter months when our immune systems might be diminished due to the weather. Keep up with your running schedule by staying healthy and energized.