Bound Extended Side Angle
| Sanskrit Name: | Baddha Utthita Parsvakonasana |
|---|---|
| Similar Pose Names: | Extended Side Angle Arms Behind |
| Category: | Standing |
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| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Balance, Chest Opener, Forward Bend, Hip Opener, Prone, Side Bend, Standing, Strengthen, Twist |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Psoas, Wrists & Arms |
| Chakras: | Base, Heart Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: | Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated Disc, Indigestion, Poor Posture |
| Drishti: | Up |
| Dosha: | Kapha, Pitta, Vata |
Start in Warrior II. Bend left leg. Right leg straight and foot turned in. Arms shoulder height. Left arm under left thigh. Right arm behind back. Clasp left wrist with right hand. Twist torso up and press hips forward. Gaze over right shoulder. Switch sides.
Stretches abs, legs, groins, hams. Opens chest, shoulders. Strengthens legs, knees, and ankles.
Hold onto a strap with each hand.
Knee or neck injury. High or low blood pressure.
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“Can You Give Me A Modification To Feel The Proper Action Of The Front Thighbone?”
Sure I can. Get yourself a yoga strap, and let’s get you feeling the proper action of the front thighbone with these three steps…
Step 1
Buckle a strap into a medium-size loop and slip it over your front leg.
Step 2
Stand in Mountain Pose (Tadasana). On an exhalation, step feet four feet apart. Raise arms parallel to the floor and reach them out to the sides, with palms down. Turn left foot in slightly to the right and right foot out to the right 90 degrees. Align the right heel with the left heel. Firm thighs and turn right thigh outward, so the center of kneecap is in line with the center of the right ankle. Roll left hip slightly forward, toward the right, but rotate upper torso back to left. Anchor left (back) heel to the floor by lifting inner left groin deep into the pelvis. Bend right knee over right ankle, so the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little toe side of the foot. Bring right thigh parallel to the floor.
Step 3
Snug the strap into the right groin, into the crease where the thigh joins the pelvis (strap doesn’t touch the floor). Hang a 10-pound weight from the loop, and complete the pose. Let the head of the right thighbone, which is just below the strap, sink into the weight toward the floor. Align thigh parallel to the floor. Ground heels. Lengthen spine.
“How Can I Deepen Bound Extended Side Angle Pose?”
Follow these steps…
Get in Bound Extended Side Angle Pose.
Lift the ball of the front foot off the floor and re-affirm the anchor of the back heel by pressing the head of the back femur bone-deep into its socket and lifting the inner back groin deep into the leg.
Soften the ball of the front foot onto the floor again.
That’s it. Easy but effective!
“What Are The Benefits Of Yoga Side Bends?”
I would say the big top three benefits are:
- Balance entire body.
- Lengthen abdominal muscles, hips, and thigh muscles.
- Improve spine flexibility.
“What Are Intercostal Muscles And Why Is It Important To Stretch Them?”
Okay. Okay. I admit it. I’ve never had a student of mine say this. But I can live in hope. Perhaps one day a nurse, doctor, or professional athlete will join my class and ask me a tricky anatomy question.
Side bends stretch the muscles between the ribs (the intercostal muscles). These muscles can get short and tight in daily life, due to time spent sitting and slouching.
Tight intercostals cause slouching.
And slouching will cause tension in your neck and shoulders to pile up.
“Can Side Stretches Help Free Up My Breathing?”
If you have tight intercostal muscles there’s a very good chance that your ribs don’t have a full range of motion. And that means your breathing will be restricted.
Stretching your intercostal will open up the ribcage and lungs, which will significantly improve your breathing capacity.
Side Bends can also help relieve respiratory conditions, such as colds, asthma, and allergies.
“Can Side Stretches Help Digestion?”
Yes. Side Bends stretch the abdominal muscles and digestive organs. This assists and regulates digestion, elimination, and metabolism.
“Why Are Side Stretches Good For Women Who Are Pregnant?”
Women who are pregnant can benefit from gentle Side Bends because they will help to create more space in the torso for the organs and the growing baby.
