Things You'll Need:
- yoga mat, yoga block, 1 yoga strap
-
Step 1
In order to safely practice Utthita Parsvakonasana, you'll need to create flexibility in the upper back muscles (trapezius, lattisimus) and create a range of movement in the shoulders. You will also need to create flexibility in the hip joints and hamstrings (muscles that run along the back of each thigh). Start with Thread the Needle to open the hip joints. Lie flat on your back and bending the right leg, cross your right ankle over your left thigh. Bend your left knee and weave your right hand through the opening of the legs. Bring both hands behind the left thigh and interlace them. Lie back so that your shoulders and back of the head are on the floor. Allow the back of the right hip to feel "heavy." You should sense that you are opening the right hip joint. Remain in the pose for 5 to 8 breaths. Uncross the ankle and repeat to the left side. You have begun to create the external rotation in your hip joints needed for the final pose of Utthita Parsvakonasana.
-
Step 2
Next, let's work on creating flexibility in the upper back and shoulder joints. Standing with the feet wider than hips-width distance so that when you extend your arms straight out to the sides, your wrists are over your ankles. Holding the yoga strap between your hands, ground through the four corners of your feet, microbend the knees and lift the thigh muscles (quadriceps). Keeping the knees bent, lightly engage the lower abdominals by drawing the lower belly in toward the spine. Inhale, lift the yoga strap over your head and smoothly bring it back behind you. Repeat 7 to 10 rounds. If your shoulders and upper back muscles are very tight, work slowly. If there is any discomfort or pain, stop and rest.
-
Step 3
Now, let's see how much flexibility that has created by moving into Prasarita Padottanasana C. Keeping your feet in a wide stance, drop the yoga strap and instead interlace your hands behind you. Keep your feet rooted and knees microbent, firming the thigh muscles up to stabilize the knees. Inhale and lower your chest and head towards the floor and allow your interlaced hands to come over your head. Keeping your knees microbent, allow the weight of your arms to gradually allow your hands to move further to the floor. Do not force the arms. If you have any discomfort or pain in the neck, shoulders or low back, place your hands on your hips and stand up. If your upper back is very tight, you might repeat the pose holding the yoga strap so that it is behind you and your palms face the wall behind you. Return to standing and take several breaths.
-
Step 4
Next, let's move on to Half Salutations to create flexibility in the upper back. Stand with feet hips-width distance apart and arms by your sides. Inhale, lift both arms until they are at shoulder-height, palms facing down. Exhale and lift the arms so that the fingertips face the ceiling, palms of the hands face each other and your arms are fully extended straight up. Inhale, lower the arms half-way down to the height of your shoulders, palms facing down. Exhale, lower the arms completely to your sides. Repeat 5 to 7 times, using your breath to create body and breath awareness
-
Step 5
Now that you have worked to increase your flexibility in your hips, hamstrings, upper back, and shoulders, let's move to the variation of Extended Side Angle Pose. Stand with the feet wide so that when you extend your arms straight to the sides, your wrists are over the ankles. Turn you left foot in 30 degrees and turn your right foot out 90 degrees. You can trace a line from the right heel to the center of the middle of the arch of the left foot, or "heel to arch" alignment. Extend your arms to the sides until they are the height of your shoulders. Bend the right knee and bending your right arm, place your right outer forearm on the right thigh. Keeping equal weight in each foot, slowly reach your left arm overhead as if you were scraping your fingernails across the ceiling. Turn the left palm towards the floor as you extend the arm to come alongside your left ear. Slowly turn your head to the left to look under the left extended arm.
-
Step 6
To safely work in Extended Side Angle Pose, use that right arm to press into the right thigh so that the right side of your chest is not sinking. Kindly draw the right shoulder blade down towards your waist to stabilize the shoulder. To stabilize your right knee, press into the mound under the right big toe and inner heel and firm the right thigh, activating the right thigh muscle (quadriceps). Kindly draw the right hip under you as you spin the right side of your chest forward. Remain for 5 to 8 breaths. To exit, inhale and lift up through the left extended hand and lower it to your side as you straighten the right knee. Turn the right foot in and left foot out so that the inner edges of your feet are parallel. Repeat to the second side. After the second side, return to standing with feet hips-width distance apart and rest. If this was easy to do, you might repeat each side and place a yoga block on the outside of the foot of the bended knee and place your hand on the block before reaching the other hand overhead. If you are using the yoga block, firm the center of the palm in the center of the block and straighten the arm by pressing away from the center of the palm.
