Uttihita parvsakonasana (Extended side angle pose)

This pose is an extention of Uttihita trikonasana and is best practiced after that pose. Like Uttihita trikonasana,

this is a good basic balancing pose as both feet are kept on the ground while the body balances in a sideways position. This pose works to strengthen the legs and ankles, loosen and open hips, open chest and shoulders, and strengthens the neck. It is said to help regulate the digestive system and is good for abdominal muscles. As a chest opener, and as one of the poses that changes the angle of visual perception, it helps to relieve stress.

How to: Starting from Tadasana, bring feet about 4 feet apart (or, if possible, the same length apart as your outstretched arms) with toes pointing forward. Turn the right foot forward 90 degrees and and the left foot forward 60 degrees. Inhaling, raise both arms out to the sides to shoulder level, parallel with the ground, and with palms facing down. Bend the right knee up to a 90 degree angle with the floor. The knee and the toes should be pointing in the same direction and the knee should not extend beyond the toes. Keeping the legs and hips stable, gently bend down toward the right, placing the right hand on the floor just outside the right foot.* The left arm naturally moves up. Bend the left arm toward the right, keeping fingertips up, so that the left side of the body becomes one long, straight line from foot up to hand. If it is comfortable, rotate the neck so that you are looking up at the left hand. Or, continue looking straight ahead.. Breathe normally for 5 breaths. Inhaling, release and repeat on opposite side

*If it is difficult to put the right hand on the floor, you may use a block or instead rest the right forearm on the top of the right thigh.

Alignment and beginner tips: After turning the front foot 90 degrees and the back foot 60 degrees, if you were to draw a line straight back from your front heel, it should pass through the middle of the arch of the back foot. The is the best alignment. If you have trouble balancing like this, you may stagger the feet as needed. You may also do this pose against a wall for support until you become accustomed to the feel of the balalnce.