Side Angle Lunge Pose

Posted on 10/18/2020
00:29 |

The Side Angle Lunge Pose, often known as "Extended Side Angle Pose" (Utthita Parsvakonasana in Sanskrit), is a powerful yoga pose that stretches and strengthens various parts of the body. Here's a step-by-step guide on how to perform this pose:

How to Perform the Side Angle Lunge Pose:

  1. Begin in a Standing Position (Mountain Pose/Tadasana):

    • Stand with your feet together and your arms at your sides, grounding your feet firmly into the mat.

  2. Step into Warrior II:

    • Step your left foot back about 3-4 feet, turning it slightly outward at a 90-degree angle.
    • Bend your right knee so that it's directly over your right ankle, forming a 90-degree angle.
    • Extend your arms out to the sides at shoulder height, with your palms facing down, in line with your legs.

  3. Transition to Side Angle Lunge:

    • Lower your right forearm onto your right thigh, keeping your chest open.
    • Extend your left arm overhead, creating a straight line from your left heel to your left fingertips.
    • Your gaze can be directed up toward your left hand, or if it's more comfortable, look straight ahead.

  4. Engage and Hold:

    • Press into your feet, especially the outer edge of your back foot.
    • Engage your core, lengthening your spine and avoiding collapsing your torso onto your thigh.
    • Keep your left leg active, pushing through the heel and feeling a stretch along your left side.

  5. Breathe and Hold the Pose:

    • Hold the pose for several breaths, maintaining a steady and even breathing pattern.
    • Focus on elongating your spine and opening your chest while maintaining stability in the legs.

  6. Release the Pose:

    • To come out of the pose, inhale as you lift your torso back up to Warrior II.
    • Straighten your front leg, turn your feet back to the front, and return to Mountain Pose.
    • Repeat the pose on the opposite side.

Benefits:

  • Stretches the sides of the torso, groin, and legs.
  • Strengthens the legs, knees, and ankles.
  • Improves balance, stability, and endurance.
  • Opens the chest and shoulders, enhancing breathing capacity.

Modifications:

  • If you find it challenging to place your forearm on your thigh, you can use a yoga block under your hand for support.
  • For a deeper stretch, lower your right hand to the floor inside or outside your right foot.

This pose is excellent for building strength and flexibility, and it can be incorporated into various yoga sequences for a well-rounded practice.