Extended Side Angle (Utthita Parsvakonasana)

A Strengthening Pose For Pregnant People

Watch how it’s done below!

At Prenatal Yoga Center, we offer poses that not only build strength but also help boost endurance and confidence during pregnancy. The Extended Side Angle Pose (Utthita Parsvakonasana) is an effective strengthening pose that also provides a wonderful side stretch, making it a staple in many prenatal yoga practices. This pose enhances both physical and mental stamina, key for navigating the challenges of pregnancy and preparing for childbirth.

Benefits of Extended Side Angle Pose

Extended Side Angle Pose offers numerous benefits for expecting mothers, including:

Strengthening Muscles: This pose builds strength in the legs, core, and upper body, helping to create stability in your pelvis and spine.
Increases Endurance: By holding this pose, you enhance your physical stamina, which is important for labor and delivery.
Side Stretch and Openness: The side stretch provided by this pose opens up the body, improving flexibility and relieving tension in the ribs and sides.

Alignment Tips for Extended Side Angle Pose

Proper alignment is crucial in Utthita Parsvakonasana, especially for pregnant bodies, to ensure safety and comfort. Follow these alignment tips for the best experience:

Heel-to-Heel Alignment: Position your feet in a heel-to-heel alignment to create a solid foundation.
Forearm on Thigh or Hand on Block: Place your forearm on the thigh of your bent leg or use a block on the outside of the front leg for additional support.
Avoid Deep Pelvic Drop with SI or SPD Pain: If you are experiencing symphysis pubis dysfunction (SPD) or sacroiliac (SI) joint pain, avoid lowering the pelvis too deeply. Instead, maintain a higher stance to protect your pelvis.
Tailbone Elongation: Lengthen your tailbone towards your back heel to stretch and support the lower back.
Active Reach: Actively reach the top arm toward the ceiling or over the head, elongating the side body.
Knee Tracking: Ensure the front knee is tracking toward the pinky toe to protect your knee joints.
Rib Rotation: Rotate your bottom ribs forward to create a gentle twist in the torso, opening the chest and enhancing the stretch.

Modifications for Extended Side Angle Pose

Pregnant students may need to modify Extended Side Angle Pose for safety and comfort, especially if dealing with SI or SPD pain. Here are some modifications to keep in mind:

Shorter Stance: If you have SI or SPD, take a shorter stance, which reduces strain on the pelvis and lower back.
No Deep Lunges: If you have SI or SPD pain, avoid bringing the front leg to a full 90-degree bend. A more moderate stance will still provide strengthening benefits without stressing the hips or pelvis.

Category of Pose

Type: Standing Pose
Focus Areas: Strengthening, side stretch, pelvic support
Considerations: Pose requires modification for those with SI or SPD

The Extended Side Angle Pose is an excellent addition to your prenatal yoga practice. It offers strength-building, flexibility, and endurance while providing a deep side stretch to alleviate tension. With the proper modifications, this pose can be safely practiced.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.