How to practice extended side angle pose

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the March-April 1980 issue Yoga diary. You can find more of our archives here.

I will never forget my striking first reactions to Utthita Parsvakonasana (Extended Side Angle Pose or Lateral Angle Pose), one of the most beautiful and strongest standing poses, developed by BKS Lyengar. The first time I tried the pose, I couldn’t believe how much effort it involved. Keeping the right angle of the front leg exactly at a 90 degree angle without bending the back leg, and keeping the front knee exactly above the foot seemed impossible and I was exhausted by the attempt.

With the benefit of hindsight, I now know that Parsvakonasana challenged the lack of strength in my legs in my overall hatha yoga practice, as well as my ability to hold an asana or persevere in a difficult task.

Common challenges with the extended side angle pose

In general, all standing postures are beneficial for the lower extremities, especially the hip joints, knee joints, ankles and feet. In particular, this pose tends to stretch the inner thighs, the adductors and the ligaments of the inner hip joint. For Western students, this space is often cramped due to chair sitting, which keeps the legs relatively close together. This tightness is important for two reasons.

Knee and hip limitations

First, it should be remembered that movement in one part of the body reflects the total movements of all the joints in that area. For example, the movement of the hip joint affects and is affected by movement of the knee and the joint above it: the sacroiliac joint at the junction of the sacrum and the pelvis. If the hip joint is limited to only one plane of movement and therefore does not function properly, the knee cannot function properly either. The dysfunction may be minor, but years of minor abuse can lead to major problems, such as contributing to the development of degenerative changes in the joint. In comparison, if a car is out of alignment, the tires will wear unevenly and need to be replaced. When a joint is tight, it tends to wear unevenly in the body. I believe this contributes to degenerative problems over time. Therefore, it is important to keep the joint free in all planes of motion, even in difficult poses that require the openness of Utthita Parsvakonasana.

Emotional obstacles

The second important aspect of this tightness of the inner thighs and hip joints concerns the psychological effects of the posture. Because this pose represents a perfect balance between strength and openness, a discussion about strength and stiffness is in order. Too often stiffness is confused with strength; one may feel weak inside, creating an outward stiffness or tightness that gives a false sense of strength.

But freedom comes from having the inner strength needed to let go of outer rigidity without the attendant fear of weakness. Yoga teaches that outward softness is not a weakness, just as there is strength in the flexibility of the willow. But at the other end of the continuum, flexibility should not be confused with inner strength. There must be a balance between strength and flexibility, between the inner and the outer, between surrender and resistance, for one to practice the true spirit of yoga. And this is how the practice of asana represents the spiritual essence of yoga.

Letting go of the ego

Utthita Parsvakonasana has taught me a lot about the deeper meaning of yoga. My first encounter with it was accompanied by strong feelings of disgust related to the discomfort the pose caused. Gradually, over years of practice, I began to enjoy the pose. The stretch started to feel familiar, and as the pose seemed to improve, my ego became attached to my improved performance of the pose. With more practice, even this begins to change. Now I have a more neutral attitude towards the pose, even though I practice it every day.

This series of reactions parallels our reactions to life, which Patanjali discusses in his book The Yoga Sutras. Often tasks seem difficult and unpleasant; their realization impossible. However, the ego can also become attached to the pleasure of improvement – ​​a major pitfall for yoga practitioners. But attachment, whether of pleasure or pain, is the same in its power to hinder the freedom of the self. Without detachment from the ego, the inner self can never shine in freedom. This is why you must surrender in your practice, you must surrender to the stretch. Giving up the protection that rigidity and rigidity provide parallels giving up attachment to the ego, whether it is the image of yourself as a sufferer or as someone who experiences pleasure.

According to Patanjali, we need to let go of both attachments so that dynamic tranquility can express itself through the individual. For most of us, the real challenge is not in letting go of the attachment to pain, but rather in letting go of our attachment to progress, to achievement, to improvement. This is where the real challenge of yoga lies.

How to practice Utthita Parsvakonasana

To practice Utthita Parsvakonasana correctly, assume a wide stance, with the feet pointed forward and the pelvis collapsed. The front foot is then turned out 90 degrees and the back foot 30 degrees. Now bend the leading knee until the leg reaches a right angle. Remember that only the knee moves, the torso is forward. Extend the arm down on the outside of the knee and rest the fingers on the floor. Care must be taken to ensure that the right angle does not increase when the hand is lowered. Breathing must be coordinated with movement so that all movement occurs during exhalation. Repeat the pose on the other side.

There are two posture aids that can be especially effective in training tight hips. A folded blanket placed behind the foot for the hand to rest on will ensure that the student does not descend too far into the position and thus more attention can be paid to keeping the rear hip open so that it cannot roll forward.

Another effective tool is placing the arm in front of the knee. This helps the student keep the front knee back and gives him/her a point of resistance. By pushing against the arm and moving the pelvis forward instead of the knee, more work is felt in the anterior hip joint.

The author gratefully acknowledges her teacher BKS Lyengar and his book Light on yogawhile writing this article.