Yoga Extended Side Angle Pose Variations

Extended Side Angle Pose - Utthita Parsvakonasana

Extended Side Angle Pose
Extended Side Angle Pose - Utthita Parsvakonasana. © Barry Stone

Start the sequence in Extended Side Angle Pose - Utthita Parsvakonasana. Anchor the pose with your legs strong. They will stay in the same position as you do several variations with the arms. Remember to keep the front knee bent over the ankle.

Extended Side Angle Pose Variation II - Utthita Parsvakonasana Variation II

Extended Side Angle II
Extended Side Angle II - Utthita Parsvakonasana II. © Barry Stone

From Extended Side Angle Pose bring the left arm over the left ear with the palm facing the floor. It is acceptable to have the front arm on the outside or the inside of the front leg. You can also bring your front elbow up to your thigh if this allows for a greater opening in the chest.

Bound Extended Side Angle Pose - Baddha Utthita Parsvakonasana

Bound Extended Side Angle Pose - Baddha Utthita Parsvakonasana. © Barry Stone
From Variation II, bring the left arm straight up and then drop the left hand behind your back.

Bring the right hand off the floor.

Bring the right arm underneath the right thigh and the right hand behind your back to meet the left hand.

Hold the left wrist with the right hand, straightening the left arm behind your back.

Open the chest towards the ceiling and keep the gaze upwards.

Bird of Paradise

Bird of Paradise. © Barry Stone

If you are very comfortable in the bind, you can try to move into bird of paradise pose.

Keeping your hands bound behind your back throughout, step the back foot forward so that is next to the front foot. If this is enough, stay here in a forward fold.

To move on, come up to the tip toes on the foot of the bound leg. Slowly come up to stand, raising your leg in the bind as you go.

Begin to straighten your bound leg any amount.

Come out by reversing the steps that got you there.

Downward Facing Dog - Adho Mukha Svanasana

Downward Facing Dog
Downward Facing Dog. © Barry Stone

Come back to Downward Facing Dog for a few breaths before repeating the sequence of variations with the left foot forward.