When you are strong in Warrior II you can progress slowly towards this position.In the description of Warrior II you will find an added side bend. Work with this variation until you can take the finger to the floor.

Taking Warrior position, inhale and stretch one arm down past the knee and touch the fingers to the floor. The other arm to begin with is reaching straight upwards, fingers outstretched. You should form a nice line though both of the extended arms. Do not allow the top shoulder to fall inwards, it is important to keep the chest open. Turn the top hand away from you and bend the elbow, letting the arm gently move behind the back. When flexibility allows, place the hand on the thigh (as shown in the photograph). The gaze is upward yet if this is uncomfortable on the neck, gaze forwards or slightly down. To reach the full position, lift the lower hand off the floor, take it behind the bent leg, release the other hand from the thigh and hold the hands together. Feels great! Keep breathing steadily and return by reversing the position. Repeat to the other side.

REASONS TO DO BOUND EXTENDED SIDE ANGLE/BADDHA UTTHITA PARSVAKONASANA:

Strenthens the legs, knees, ankles and groin area, tones the waist, opens the chest and shoulders. Will improve stamina also.

Suitable for new mothers if taken gently. Keep pelvic floor muscles held whilst in the pose.

Begin in a centred standing position at the top of your mat. Take one foot back, increasing the step as you gain confidence. Turn the back foot out  around 45 degrees to balance the body. Inhale and raise the arms up the sides of the body to reach above the head. Arms can be parallel or the hands can meet, palms together, middle finger lifting the arms. The arms position you choose will vary on how your shoulders are feeling. Exhale and bend the front leg, moving the body forwards. Just come down as far as you feel you can without overstretching at first. When you become more accomplished, the knee will bend to a right angle.

Pull the tummy in and stretch the spine. To lenghten the spine further, drop the hips, tucking the pelvis under, adding a stretch for the lower back. Keep breathing steady. The head position is looking forward or slightly upwards. To exit the pose, let the arms lift the body back, straightening the leg, exhale and lower the arms before stepping back to your starting position ready to take the other side.

REASONS TO DO WARRIOR I/VIRABHADRASANA I:

Gives the body a full stretch, improves strength in the arms, shoulders and legs, flexes the ankles, tones the waist and improves balance and focus.