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 Extended Side Angle alignment 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
Benefits of Extended Side Angle
- Strengthens legs, core, and obliques
- Improves spinal rotation and mobility
- Stretches side body and intercostals
- Enhances balance and coordination
- Stimulates digestive organs
- Builds focus and concentration
Modifications and Variations
- Hand to Thigh: Keep hand on thigh for less intense twist
- Block Support: Use block under bottom hand for stability
- Wall Assist: Practice twist with back against wall
- Binding Option: Advanced practitioners can bind arms under front thigh