Yoga Poses-Extended Side Angle Pose

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Extended Side Angle Pose is one of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor. It is considered as one of the easiest Yoga poses.

Intention


There are some Yoga Poses which has common intentions. Warrior Poses, Triangle Pose and Extended Side Angle Pose are the Yoga Poses which have some common intentions including strengthening the feet, ankles, legs, knees and hips.
  • To create a lateral stretch by lengthening the upper torso, stretching in opposite directions releasing tension in the obliques, latissimus dorsi, quadratus lumborum, serratus posterior inferior, and serratus anterior
  • To strengthen the feet, ankles, legs, knees and hips
  • To create a strong, stable, controlled foundation for the torso

Benefits


There are some Yoga Poses which have some common benefits. Warrior Poses, Triangle Pose and Extended Side Angle Pose are some Yoga Poses which have some common benefits.
  • Strengthens the quadriceps of the legs and promotes strong standing balance
  • Releases tension laterally in the internal and external obliques, latissimus dorsi, quadrates lumborum, serratus posterior inferior, intercostals and serratus anterior
  • Stretches and tones the abdominal organs laterally
  • Releases tension in the intercostals; expands and opens the ribcage naturally increasing the volume of the breath
  • Activates the tendons in the feet, the arches of the feet and the ankles as they support the weight of the lunging torso which lies above the front leg
  • Increases awareness of the importance of the position of the scapulas and corrects misalignments of the shoulders

Contraindications


Most of the Yoga Poses have some contradictions. One needs to be careful about these contradictions while practicing Yoga Poses.

  • Injuries or inflammation of the hip, knee or ankles
  • Injured or inflamed hamstrings
  • Unable to balance without support
  • Strong Mula Bandha activation during menstruation
  • High Blood pressure
  • Migraines or stress headaches
  • During the last month of pregnancy it is advised to avoid wide legged standing asanas due to the strain created in the pelvic floor

Teaching technique


  1. Stand in Mountain pose facing the side edge of your mat
  2. Step the feet wide apart then stand on the ball of the left foot and push through the inner heel until the foot is at a 15 degree angle
  3. Create a vertical lateral line from the anklebone to the knee to the hip to the shoulder to the ear
  4. Rotate the right front foot 90 degrees with the line of the inner foot aligned with the centre of the inner arch of the back left foot
  5. If the front knee does not align with the front right foot release the right foot and align it with the front knee to protect the medial ligament
  6. Activate Mula Bandha on the exhalation to promote stability of the pelvis and the legs and then activate Uddiyana Bandha and Jalandhara Bandha on the inhalation to lengthen, straighten and support the thoracic and cervical spine
  7. Inhale raise and extend the arms laterally at shoulder height with active palms to activate the triceps then exhale bend the front knee and sink down into Warrior Pose 2 with the front thigh parallel to the ground
  8. Inhale push back into the inner heel of the left foot and extend the right hand forwards extending and lengthening the lower right side of the torso
  9. Exhale and lower the torso towards the floor placing the right hand on the floor beside the outer blade of the front right foot
  10. Inhale push back into the inner heel of the left foot extending the leg and then lower the left arm towards the head and extend it in the opposite direction to the leg creating a linear straight line from the outer ankle to the knee to the hip to the shoulder to the elbow to the wrist to the
  11. fingers
  12. Hold Extended Side Angle Pose using thoracic horizontal inhalation to expand and open the ribcage creating space and then exhale continue to rotate the torso towards the ceiling using the space that the inhalation created
  13. Inhale raise the spine into a vertical position creating Warrior Pose 2 then exhale straighten the front right leg into a standing position and bring the feet together into Mountain pose

Modifications


Most of the Yoga Poses have some modifications and one should know these modifications.

  • If you are unable to do this asana, create personal confidence and postural integrity by practicing
  • Warrior Pose 2 to develop the physical ability to be able to practice Extended Side Angle Pose
  • If the quadriceps are unable to support the weight of the torso in a position where the femur is parallel to the floor bend the knee less so the femur is at a 45 degree angle to the floor
  • If this pose becomes unstable and you are unable to balance rest the elbow and forearm on the front thigh to support the weight of the torso and improve balance
  • If you are unable to extend the upper arm in line with the torso then extend the arm towards the ceiling as in Triangle Pose
  • If you are unable to extend the lower arm behind the front knee - hand to the floor beside the outer blade of the foot, bring the lower arm in front of the front knee and place the hand on the floor beside the inner arch of the foot
  • If the pelvis tilts creating lordosis of the lumbar spine, reactivate Mula Bandha and rise up until the pelvis and spine realign creating postural integrity
  • If the hips are tight and unable to rotate enough, roll the front knee forward keeping the lateral vertical line of the back leg, ankle to knee to hip to shoulder to ear to elbow to wrists to fingers in line, push the front knee back with the front arm to open the front hip and increase its range of movement
  • If the lower hand does not easily reach the floor use a block to bring the floor to the hand so that the arm can be active

Common Misalignments


  • The inner arches of the feet and ankles are allowed to collapse
  • The front foot is allowed to roll over onto the outer blade lifting the inner arch and destroying the integrity of the ankle
  • The stance is too narrow causing the knee to go forward over the front foot, overextending the front knee
  • The front knee is allowed to rotate inward or outward so it is no longer above the front foot, losing its postural integrity
  • Unaware of scapular position, allowing them to become winged, elevated or protracted scapulas
  • Knees and feet are not aligned, front knee in line with the second and third toes creating stress in the knee joint.
  • Pelvis is allowed to rotate and twist out of the lateral vertical alignment of ankle, knee, hip, shoulder and ear
  • Mula Bandha is released and the buttocks allowed to push back posteriorly exaggerating the lumbar curve and creating lordosis
  • Lower torso is collapsed so the spine curves downward losing its postural integrity and alignment with the pelvis
  • The back foot is allowed soften and collapse losing its connection with the floor instead of pushing through the inner heel to create a strong foundation for the torso and the upper arm

Counter pose


  • Feet Wide Pose to release tension in the lower back, hamstrings and glutes
  • It is a mild inversion, calms the mind and central nervous system, lowers the blood pressure and calms the breath
  • Uddiyana and Jalandhara Bandhas are released and the upper spine allowed to curve exaggerating the thoracic curve
The neck is shortened and the cervical curve exaggerated so that the chin can move further towards the ceiling.

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