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february/march 2019yogajournal.com.auOn your next exhalation in the prep pose, bend your right knee, and
let the dowel slide through your upper left hand as you bend at your
right hip to move into Extended Side Angle Pose.Depending on your range of motion and body proportions, you may
need to move the dowel forward toward your knee as you bend it:
Position the dowel so that it’s against the back of your right shoulder.
(You can also move the dowel on a slight diagonal. Explore as
needed.) Press your right shoulder against the dowel, and press your
right sit bone forward as you lengthen your lower back. Press your left
hand forward against the dowel as you press your lower hand back
against it. Roll your chest open, starting this action in your mid-thoracicspine. Slowly turn your head until your left ear presses against
the dowel; gaze at your left hand. (If you experience any
discomfort in your neck, stop turning your head or come out of
the pose.) Having the dowel behind your head as you turn your
gaze up can prevent your head from moving too far back and
help you avoid neck strain. Make sure the dowel is still against
the back of your right shoulder and not leaning somewhere out
behind you. Maintain a long line from your left foot through the
crown of your head. Hold for 6 breaths. Switch sides and repeat
the prep and full pose. Do this pose one more time on each side
to get used to the mechanics and to experience the effects more
deeply.3 UTTHITA PARSVAKONASANA
Extended Side Angle Pose