Gestrekte Hoek Houding | Extended Side Angle Pose
Trains thighs, calves, hips and knees
Caution with knee and hip complaints
GETTING INTO THE POSE
From tadasana, the right leg takes a big step back, toes to the long side of the mat.
Turn the toes of the right foot out to the short side of the mat and bend the right knee until it is above the ankle.
Sitting bones move towards the mat, feel the lower abdomen tighten.
Legs are active, hips open.
Bring the right hand to the mat on the outside of the right foot, use a block if necessary or place the elbow on the thigh.
Right arm and leg push against each other.
Open the chest, sternum goes towards the sky.
Left arm points straight forward and forms a straight line with the back leg.
Gaze towards the top hand.
Inhale: make length between the left foot and the left hand.
Exhale: see if you can get deeper into the posture.
Inhale: press right arm and leg together and open the chest.
GETTING OUT OF THE POSE
Inhale: Push the feet into the mat to raise the upper body and straighten the front knee.
Exhale: Step to the front of the mat.
Parivrtta Parsvakonasana | Twisted side angle