Reach, expand and release: The joy of Side Angle Stretch

Brian Davis 500hr ERTY in Extended Side Angle Pose

Parsvakonsasna or the side angle posture is a foundational standing posture. The lower portion of the pose is set up the same as the often more familiar posture virabhadrasana b or Warrior 2. This posture functions as a hip and shoulder opener, strength builder, and a powerful spinal opener. It also creates space for the internal organs while stretching the fascia of the shoulders and belly. 

Although there is a lean to the side, strictly speaking, side angle is not a side bend. Instead the upper side of the waistline contracts to keep the sides of the torso even. It strengthens the obliques when properly executed. You may still feel some intense side body stretch within the strength as the arm reaches alongside the ear where the lat stretch occurs. Modifications may be made if there is excessive tightness in the shoulders or and injury in the area as well as different variations to accommodate tightness in the hips.  

• From Warrior 2, Inhale, press into your feet,  keep the hips open your to the side of the mat, front knee bent. Exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot.
• Extend your left arm up palm facing the front of your mat, reach your arm over your ear. Press into your big toe and squeeze into the back of the hips. Lift the arches of your back food and lift the inner seams of your thighs.
• Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, gaze under your upper arm.
• If you feel like you have to round in the side body, try taking a longer stride. This helps to lower the hips and creates more space for the torso. (Don't forget to do both sides!)​