This is a classic asana done in many yoga classes of all different styles. Like most standing postures, it is good for simultaneously stretching and strengthening the legs and torso.Muscles Strengthened: Forward leg - quadriceps, hamstrings, gluteus maximus and medius, piriformis, gemelli, obturators, quadratus femoris. Back leg - quadriceps, gluteus maximus, medius, and minimus, tensor facia latae, pectineus. Overhead arm - deltoids, triceps, serratus anterior. Torso - obliques and transverse abdominus,
Muscles Stretched: Front leg - adductors, hamstrings. Back leg- iliacus, psoas, gastrocnemius. Torso (top side) - obliques, latissimus, teres major.
Points of Body Awareness:
*Is the front knee in line over the ankle? Be sure that the knee is not forward or to the inside of the ankle which can put stress on the ligaments of the inner knee (MCL).
*It is helpful to place the arm outside of the forward leg, either on the floor or a block. Then press the leg into the arm, increasing muscular activity in the gluteal muscles and external rotators of the hip.
*Bring the top arm overhead by first reaching forward, drawing the shoulder blade back, then sweeping the arm overhead as if wiping sweat off your brow.
*Can you feel the back thigh ‘spiraling in’ or internally rotating? Be sure to balance outer rotation in the front hip and inner rotation in the back hip.
*Is the outer edge of the back heel grounded? If not use a wall or a rolled up mat to find stability within the pose.
*Can you feel one long line from the outer edge of the back heel through the tips of fingers of the hand overhead?
*Observe the breath. What do you feel and where do you feel it? Can you breath into both lungs equally? Can you feel the diaphragm with each inhalation?
To Modify: If the leg or back muscles feel too tight when reaching to the floor, place the hand on a block or place your elbow on the front thigh as pictured below:
For those who are very weak or have difficulty with balance, stand in front of a table and place the elbow on the table top or the back of a chair.
To Challenge: If you are able to place the hand on the ground outside your front leg without difficulty, try to see how much you can lighten up on the support from your hand and use your core (bandhas) to hold the pose.
Once you feel very strong and flexible, you may want to try a bound variation by clasping the hands together behind you as pictured below:
PT Notes:Modified versions of Extended Side Angle are great for improving strength and balance. This is a good for challenging the vestibular system as the head tilts sideways and moves outside the base of support.
Use caution for patients with neck injuries. Have them look forward or down toward the ground instead of up at the hand overhead. Because there is inevitably some degree of lateral flexion in the neck toward the ground, it can be difficult to rotate in the opposite direction. Instead, work on lengthening the neck and in a more neutral position. This will help to strengthen the deep, stabilizing muscles including longus coli.
Top photo from Eldr.com.
Bound Parsvakonasana photo from Fit Sugar.com.
For more details see Share Yoga.
