Top arm reaches overGaze upForearm on the thighFront foot firmBack foot downExtended Side Angle with Forearm on Thigh
Utthita Pārśvakoṇāsana (forearm)
Read what the gnome says
Extended Side Angle, forearm on thigh! Bend the front knee, rest the forearm on the thigh, and reach the other arm overhead. Press the thigh into the arm, open the chest. Back leg strong. Breathe, then switch. Steady gnome.
Works on Quadriceps · Glutes · Obliques · Inner thighs
How to do it
- Step the feet wide, turn the front foot out and bend that knee over the ankle.
- Rest the forearm on the front thigh and reach the top arm overhead.
- 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 onto the thigh.
- 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.
Not medical advice. Ease off if anything feels sharp or wrong.
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