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Bound Extended Side Angle Pose - Baddha Utthita Parsvakonasana

Bound Extended Side Angle Pose - YanvaYoga

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Bound Extended Side Angle or Baddha Utthita Parsvakonasana (BAHD-uh oo-TEE-tah PARZH-vuh-ko-NAHS-uh-nuh) is a standing yoga pose that combines the benefits of two different postures: the Extended Side Angle Pose (Utthita Parsvakonasana) and the Bound Angle Pose (Baddha Konasana).
Baddha Utthita Parsvakonasana stretches the lower back and strengthens the legs and the core. This pose is often used in the Warrior series in yoga and is part of a chain of standing poses designed to strengthen the lower body while stretching the hips and opening the upper body.
Overall, the Bound Extended Side Angle Pose is a powerful and dynamic posture that can help you build strength and flexibility while also calming the mind and connecting with your breath.

Pose Detail

Step-by-Step Instructions

Step 1
Begin in Tadasana (mountain pose) with your feet together and arms relaxed by your sides. Make sure your weight is evenly distributed across both feet.
Step 2
As you exhale, take a step back with your left leg, around 4 to 5 feet behind you, and rotate the back foot at an angle of approximately 80 degrees. Align the front heel with the arch of the back foot.
Step 3
Bend your right (front) knee to a 90-degree angle, ensuring it is directly above the ankle and the shin is perpendicular to the ground. Align the knee with the second and third toes. Evenly distribute your weight through the front foot, lift the inner arch, and ground the corners of the feet. Keep the front toes pointing forward and parallel to the front edge of your mat.
Step 4
Engage the quadriceps of your back leg, keeping the leg straight without locking the knee. Press the outer edge of the back foot into the ground while pushing into the base of the big toe.
Step 5
Direct your hips toward the length of the mat and gently activate your abdominal muscles by drawing the navel in and upward toward the spine. Lengthen your tailbone toward the ground.
Step 6
Inhale and raise your arms to shoulder height, with palms facing downward. Relax your shoulders away from your ears and extend your fingertips. This is Warrior II.
Step 7
Exhale and lower your right forearm onto your right thigh, extending your left arm upward toward the sky.
Step 8
Plug the left upper arm into its socket and extend the arm above your head. Ensure the bicep is directly aligned with the left ear, and actively reach your fingertips forward. Gaze toward the extended bicep.
Step 9
Maintain this position by utilizing your core muscles, avoiding excessive weight on your right forearm.
Step 10
After a few breaths, extend your right hand or fingertips toward the ground. Rotate your left tricep so that the palm of your left hand faces behind you.
Step 11
Further engage your core and bend your left elbow, reaching your left arm behind your back. Reach your right hand through the space between your legs. Either interlace the fingers of your left and right hands or wrap your left index finger and thumb around your right wrist. Open your heart toward the sky as you gently peel your left shoulder back, creating more space.
Step 12
Ensure that your right knee remains neither splayed outwards nor dropping inwards. Stay grounded through both feet.
Step 13
To exit the posture, release the bind and use the strength of your core to return to Warrior II. Straighten the front leg, lower your arms, and step back into Tadasana. Repeat the sequence on the left side.

Benefits and Contraindications

Benefits

Stretches the lower back and strengthens the legs and the core

Opens the shoulders

Promotes stability in the front and back of the torso

Calming the mind

Tones the lower body

Contraindications

Insomnia

Neck injury

High or low blood pressure

Headaches

Shoulder injury

Photo poses in different angles

Modifications and Props for Beginners

  • If you are unable to clasp your hands together behind your back, use a strap to hold your hands together. This will help you open your chest and shoulders without straining your arms.
  • If you have difficulty with balance, use a wall for support. Stand with your back against the wall and perform the pose.
  • If you have knee or hip injuries, you can use a chair for support. Place the chair next to your front foot and rest your hand on the seat of the chair. This will help you maintain proper alignment and avoid strain in the knee and hip.

Useful Tips

  • Keep your spine long throughout the pose. Lengthen from the tailbone to the crown of your head.
  • Engage your abdomen, drawing your belly in. This will help to stabilize the pose from your core.
  • Do not allow your top shoulder to drop forward in the pose. Lift your chest and broaden across your collar bones.
  • Keep the outer edge of your back foot pressing firmly into the mat. Try to ensure that your back baby toe is on the mat.
  • Keep your front knee aligned with your front ankle. Do not allow the knee to drift inward — this can strain the knee joint. Instead, imagine it slightly moving out toward the baby toe.

Frequently Asked Questions

Can I practice Bound Extended Side Angle Pose if I have knee or hip injuries?

It depends on the severity of your injury and the advice of your healthcare provider. If you have knee or hip injuries, it may be helpful to use a chair or a block for support, modify the position of your legs, or avoid the pose altogether. Always listen to your body and practice with awareness and intention.

Can I practice Bound Extended Side Angle Pose if I am pregnant?

It depends on your individual circumstances and the advice of your healthcare provider. If you are pregnant, it may be helpful to modify the position of your legs, use a block for support, or avoid the pose altogether. Always listen to your body and practice with awareness and intention.

What are some common mistakes to avoid in Bound Extended Side Angle Pose?

Some common mistakes to avoid in Bound Extended Side Angle Pose include collapsing the front knee or arching the back too much, rounding the spine, collapsing the chest, and straining the neck or shoulders. Always maintain proper alignment and listen to your body to avoid injury.

Variations

Top Preparatory Poses

Top Follow-Up Poses

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.