Extended Side Angle with Block

Utthita Pārśvakoṇāsana (block)

Read what the gnome says

Extended Side Angle with a block! Bend the front knee, place a block outside the front foot, and reach the other arm over the ear. Chest open, front knee over the ankle. Breathe, then switch. Clever block gnome.

Works on Quadriceps · Glutes · Obliques · Inner thighs

How to do it

1. Step the feet wide, turn the front foot out and bend that knee over the ankle.
2. Place a block beside the front foot and reach the top arm overhead.
3. Press the back foot down, open the chest and hold; switch sides.

Common mistakes

• Don’t let the front knee fall in past the ankle.
• Don’t dump the weight into the block.
• Don’t crunch the neck.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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