Extended Side Angle
| Sanskrit Name: | Utthita Parsvakonasana |
|---|---|
| Category: | Standing |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| 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: | Tip Of Nose |
| Dosha: | Kapha, Pitta, Vata |
Start in Downward Facing Dog. Step right foot forward next to right hand. Bend right knee. Right hand inside right foot. Left arm up (form line with body). Open chest. Repeat on left.
Stretches legs, groins, and hamstrings. Opens chest and shoulders.
A) Using wall for back support. B) Using wall for extended arm support. C) Block placed by foot. D) Place a chair in front of bent knee for extra support making sure chair does not move. E) Place bent thigh over a chair. F) Keep arm on thigh (instead of placing palm on the mat). G) Gaze down instead of up. H) Place hand in front of foot instead of behind.
Knee injury.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Flush out toxins, cleanse body and mind
- Ask Genie1
- Lucky Dip4
- compassion
- Ask Genie1
- Dolphin Peak Pose: Become A Dolphin To Allow More Fun To Flow In Your Life
- Tree of Life: Gentle Awakenings - Pigeion / Ustrasana
- Transformation Series 1: Yin Yoga
- Yoga For Golfers: 18 Hip Openers To Increase Your Driving Distance
- Yoga For Hips: 18 Hip Openers
- Ask Genie1
- Transformation Series 1: Yin/Yang Yoga
- Ardha Chandrasana
- Basic Purna sequence - variation 1
- Legs 1
- Whole body 1
- Sun & Moon Vinyasa Flow
- Tree of Life: Gentle Awakenings
- Transformation Series 1: Yin/Yang... There is No Box
- Transformation Series 1: Yin/Yang Yoga
- Transformation Series 1: Yin Yoga
- Whole body 16
- MedYoga: Beginners Postures
- HIP OPENERS
- Basic Purna sequence - with Ardha Hanumanasana and janu sirsanana
- Final Lesson
- Sun & Moon Vinyasa Flow
- shortened sequence with restorative poses x 3
- Pigeon - unfinished -
- Beginner's Sequence I
- Self Prac Dec 2015
- Urdhva Dhanurasana/Sirsasana
- Beginner's Sequence I
- Beginner's Sequence I
- Beginner's Sequence (MS)
- Core/Detox/Vasisthasana
- TTC Lesson 3 of 4.
- Core - Detox - Vasisthasana
- General Hatha - Yamas - Ahimsa Theme inc. 30 min flow practice
- The Yamas - Ahimsa
- Blackberry 3 of 6
- The Yamas - Ahimsa
- Ask Genie3
- KatchYoga22 Beginner's Sequence
- KatchYoga22 Beginner\'s Sequence
- Beginner's Gentle Glass
- Whole body 5
- Whole body 5 (incl Trimester2)
- Beginners Gentle Yoga
- Whole body 5
- MAI LOTUS Vinyasa Flow
- Sun & Moon Vinyasa Flow
- experiament iris 1
- Beginners Gentle Yoga
- Dylan week 1
- Hatha Variety Mix
- Beginners Gentle Yoga - COPY
- Whole body 5 - COPY
- Hatha Variety Mix
- TTC Lesson 4 of 4.
- Chakra 3 Dynamic
- Week 5 Backbends
- Chakra 3
- Week 5 Backbends amended
- TTC Lesson 2 of 4.
- TTC Lesson 3 of 4.
- TTC Lesson 4 of 4.
- WLC 30 May 2017
- Lower body focus
- 50 - 60 minute intermediate B2
- Warrior Sequence Pranashama Stylee
- Focus Lesson Plan
- Vinyasa flow 1
- Whole body 7
- Whole body 7 (incl Tri2)
- Yoga For Hips: 18 Hip Opening Yoga Poses
- Focus on back bend 1
- Focus on hip opening
- Warrior Sequence Pranashama Stylee
- Whole body 8 (incl Tri2)
- Muladhara Chakra et Mula Bandha
- Vinyasa Flow 1
- Beginner's Sequence I
- Beginner\'s Sequence I
- Beginner\'s Sequence (MS)
- Vinyasa Flow 1
- Vinyasa flow
- Air element practice
- Ardha Chandrasana, alignement avec travail au mur
- Flow Yoga to energise
- Heart of Yoga Peers 2
- 5pm Vinyasa
- Group 2 Sequence
- Whole body 9 (incl Tri 2)
- Whole body 9
- Aug 22-24 mid flow
- Enlightened 2
- Vinyasa flow
- Transformation Series 1: Yin/Yang Yoga
- vinyassa
All Yogis know that a strong core is good to prevent back pain.
The weaker the core, the more work the back muscles and soft tissues have to put in. Most students find Yoga Twists such as challenging, but enjoyable. So, don’t shy away from giving your yoga students a Yoga Twist Challenge.Â
Twist Themed Yoga Lesson Plan
The lesson plan below has 41 twists. There are only twists in the plan. So, it’s not a traditional yoga lesson plan to be used in a yoga class. You can, however, give it as a handout to your students and ask them to pick a few of the twists to practice at home (not all of them in one session!).
Click Here To Download The Twist Themed Yoga Lesson Plan: Long Version
Click Here To Download The Twist Themed Yoga Lesson Plan: Short Version
And if your yoga students are up for a core yoga challenge, you can download a free core-themed yoga lesson plan here, and here, and here. Â
Twist Pose Benefits
Aid digestion
Twists are said to aid digestion
Create space between the vertebra
Twists create space between the vertebrae which improves posture.
Detoxifying
BKS Iyengar said twists are detoxifying because of the squeeze and soak action.
Improved posture leads to reduces anxiety
Twists improve posture by creating more space in your spine. More space in your spine means better posture, and better posture means less anxiety.
Instant energy hit
Twists are a bit like eating pasta – they give an instant energy lift. Whenever your energy is low, if you do a twist you’ll instantly top up your energy supplies.
Long & healthy soft tissue
Twists help supportive soft tissue go from short and dysfunctional, to long and healthy (twists extend muscles to their full length).
Oil or Joints
Twists prevent joints from hardening and fusing.
Perfect counter pose for forward & back bends
Twists are perfect poses to do immediately after a bunch of strong back bends and/or forward bends.
Spine mobility
Twists rotate the spine and stretch back muscles.
Benefits Of Side Bend Yoga Poses
1) Heart And Lungs – Side stretching releases tension from the muscles that attach to the ribs and the intercostal muscles between the ribs themselves, allowing the ribs to express their full range of motion and the lungs to effectively respond to the increase and decrease of volume. The diaphragm (major muscle of breathing) and the chambers of the heart all get stretched as well, especially in postures such as Reclined Hero with arms reached overhead.
2) Digestion – Creating space between the iliac crest and the lower ribs on one side as you close the space on the other does wonders for the organs of the digestive system: stomach, pancreas, and large intestine on the left side and liver, gallbladder and large intestine on the right side. Also, simultaneous side body stretching is great for both intestines and all aspects of the colon.
3) Immunity – The lymphatic system, unlike the cardiac system, does not have a pump to propel lymphatic flow throughout the body. Lymphatic fluid is derived from interstitial fluid (fluid between cells) and collects bacteria to bring to the lymph nodes where it is destroyed. The best way to help detoxify the body and move the lymphatic fluid along is to rebound (up and down movement i.e. running, skipping, trampolining) and stretch. Arms overhead side body stretching affects the lymph nodes in the auxiliary region (armpit) and the region of the spleen (lymphatic organ) itself.
