Parsvakonasana / Utthita Parsvakonasana (Side Angle / Extended Side Angle)
Learned: Asana Lab
See Manual Pages: 77, A-116, A-120
Where this can show up in class: Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Side Waist Stretch.
Blueprint Pose: Virabhadrasana II
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown Back arm (if raised) |
Sitz bones Feet Front arm |
Back arm Back leg (need extra to rebound) Back arm (if by ear) Spine |
Legs (scissor) Front foot (corkscrew) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Virabhadrasana II Parsva Virabhadrasana II Ardha Baddha Parsvakonasana / Utthita Parsvakonasana Baddha Parsvakonasana / Utthita Parsvakonasana Goddess / Malasana Parighasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front hip flexion Front hip external rotation Front knee flexion Back femur internal rotation Back hip external rotation (pulling towards) |
Back side body |
Front adductors (to stabilize) Front leg quads Back adductors Back foot Back calf |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Butt out w/ torso/back rounded forward | Lean back of head against imaginary wall behind; Use tiny assist, be the wall, have them lean toward your hand |
| Arcing of bottom side ribs; Dumping into front side waist | Drop top side lower ribs down; Sink hips down, raise upper body (root to rise) |
| Can't not dump forward towards short side | Start in triangle, reach forward, then bend knee w/out moving upper body, put arm down |
| Torso leaning too far forward | Extra vyana vayu in back leg |
| Hanging in front arm | Roll back shoulder back, engage guy wires, push up and lengthen, take some weight off of front arm |
| Bottom ear to shoulder | More prana vayu, lift upper body and drop hips |