How to Do the Perfect Extended Side Angle (Parsva Bakasana) - Complete Guide
Want to master Extended Side Angle — the dynamic twist that combines lateral strength with core rotation? You're in the right place.
Perfect Extended Side Angle (Parsva Bakasana) Technique
Extended Side Angle (Parsva Bakasana) is an advanced variation that adds a deep twist to the traditional side angle pose. This pose challenges core stability while building lateral strength and improving spinal mobility. It combines the grounding of a warrior base with the rotation of a twisted pose. ChAIron's AI coaching ensures proper spinal alignment, safe rotation, and progressive strength building.
Step-by-Step Form Guide
- Warrior II Base:Start in Warrior II with right foot forward, left leg straight and strong
- Lower Support:Bring right forearm to right thigh or right hand to floor inside front foot
- Twist Initiation:Place left hand on sacrum, begin rotating torso toward the ceiling
- Arm Extension:Extend left arm up and over head, creating spiral from left fingertips to left heel
- Deep Integration:Breathe into the twist, maintain strong legs, spiral from core
Common Mistakes to Avoid
- Forcing the twist beyond comfort range
- Collapsing the front knee inward
- Losing connection with back leg
- Rotating from shoulders instead of core
- Holding breath during the twist
- Placing too much weight on supporting arm
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Spinal rotation and twist progression
- Core engagement and stability
- Leg foundation and warrior base
- Shoulder and arm positioning
- Breath integration and ease in pose
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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