YanvaYoga > Yoga Poses > Bound Extended Side Angle

Bound Extended Side Angle - Baddha Utthita Parsvakonasana

19.03.2023

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

By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Intermediate
Body Position: Lateral Bend Yoga Poses, Standing Yoga Poses

Step-by-Step Instructions

Step 1

Begin in Tadasana (mountain pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet.

Step 2

On an exhale, step your left leg about 4 to 5 feet in back of you and turn that back foot at about a 80 degrees angle. You want the front heel to be aligned with the arch of the back foot.

Step 3

Bend the right (front) knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth. The knee should be tracking over the second and third toe. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet. The front toes are pointed forwards and are parallel with the front edge of your mat.

Step 4

Engage the quad of the back leg. The leg should be straight without locking out the knee. Root down the outer edge of the back foot into the earth as you press into the big toe mount.

Step 5

The hips are facing the length of your mat and bring a gentle engagement to your belly by drawing the navel in and up towards the spine. Lengthen your tailbone down towards the earth.

Step 6

On an inhale, lift the arms to shoulder height, palms face down towards the ground. Relax the shoulders away from the ears and reach through your fingertips. This is Warrior II.

Step 7

On an exhale, lower your right forearm to the right thigh and extend the left arm up towards the sky.

Step 8

Plug the left arm bone into its socket and extend the arm above your head. The bicep is directly above the left ear and the fingertips are actively reaching forwards. Bring your gaze to the extended bicep.

Step 9

Use the core muscles to hold you in this position rather than dumping the weight into your right forearm.

Step 10

After a few breaths, extend the right hand/fingertips down to the ground. Rotate the left tricep so that the palm of the left faces in back of you.

Step 11

Engage the core even more and bend the left elbow reaching the left arm behind your back. Reach the right hand through the opening of the legs. Hook the fingers of the left and right hands together or wrap the left index and thumb around the right wrist. Open the heart up to the sky as you peel the left shoulder back creating more space.

Step 12

Ensure that the right knee is not splaying outwards or dropping in. Stay grounded through both feet.

Step 13

To get out of the posture, release the bind then use the strength of your core to come back to warrior 2. Straighten the front leg, lower the arms and step back to mountain pose. Repeat 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

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.