Extended Side Angle Pose, or Utthita Parsvakonasana, is a foundational standing posture that strengthens the legs, opens the hips, and expands the side body. Rooted in both stability and spaciousness, this asana builds heat and focus while creating a feeling of elongation from the earth to the sky.
Whether you are new to yoga or refining your alignment, this guide will help you move into the pose with awareness and confidence.
Step-by-Step Instructions
-
Start in Warrior II
-
Step your feet wide apart, roughly one leg-length distance.
-
Turn your right foot out 90 degrees and your left foot in slightly.
-
Align your front heel with your back arch.
-
Bend your right knee directly over the ankle, thigh parallel to the floor.
-
-
Place Your Forearm or Hand
-
Rest your right forearm gently on your right thigh, or
-
Bring your right hand to the floor or a block outside the front foot (advanced variation).
-
-
Sweep the Left Arm Overhead
-
Extend your left arm over your left ear, palm facing down.
-
Create one long line from your back heel to your fingertips.
-
Keep your chest spiraling open toward the sky.
-
-
Engage and Ground
-
Press down through both feet.
-
Activate your legs, especially the back thigh.
-
Keep the front knee tracking over the middle toes.
-
-
Lengthen and Breathe
-
Draw the ribs in and lengthen the spine.
-
Avoid collapsing into the bottom arm.
-
Breathe deeply into your side body for 5–10 breaths.
-
-
To Release
-
Inhale to press back up to Warrior II.
-
Straighten the front leg and switch sides.
-
Tips for Alignment and Support
-
Use a Block: Placing your bottom hand on a block helps maintain space in the spine and avoids strain.
-
Keep the Knee Safe: Make sure the front knee does not cave inward.
-
Open the Chest: Imagine your top shoulder leaning against a wall behind you.
Benefits of Extended Side Angle Pose
-
Builds stamina and stability in the legs
-
Stretches the hips, groins, and side waist
-
Strengthens the core and spine
-
Improves balance and focus
-
Energizes the whole body
Variations to Explore
-
Bind (Baddha Parsvakonasana): Reach your bottom arm under the front thigh and clasp hands behind your back for a deep shoulder opening.
-
Reverse the Gaze: If comfortable, turn your gaze up toward the top hand to challenge balance and enhance the stretch.
Final Thoughts
Extended Side Angle is more than a shape—it is an opportunity to explore grounded strength and graceful expansion. With steady breath and mindful engagement, this pose becomes a powerful bridge between effort and ease.
Remember, yoga is not about how far you go—it is about how deeply you connect to the experience. Let each side tell a story of your body’s capacity for resilience and grace.
