Extended Side Angle Pose (Utthita Parsvakonasana)
Category: Standing / Side Stretch
Difficulty: Intermediate
Sanskrit/Pronunciation: Utthita Parsvakonasana (oo-TEE-tah parsh-vah-kon-AHS-uh-nuh)
Main Focus: Legs, Hips, Side Body, Shoulders, Core
Props: Yoga Mat, Yoga Brick, Wall
Extended Side Angle Pose (Utthita Parsvakonasana) is a standing pose that combines strength and stability through the legs with an expansive stretch through the side body. Practised with the front knee bent and the back leg extended, the torso reaches over the front leg as the upper arm extends overhead. The pose strengthens the legs and core while opening the hips, chest and shoulders. Props can help bring the floor closer and provide additional support for balance and alignment.
- Begin in a wide-legged stance, similar to Warrior II
- Turn right foot out 90 degrees, left foot in slightly
- Bend right knee, stacking it over the ankle
- Lower right forearm to right thigh, or bring right hand to the floor or a block outside the foot
- Extend left arm overhead, palm facing down, creating a long diagonal line from back heel to fingertips
- Open chest toward the ceiling and gaze under the top arm or forward
- Keep both feet grounded and legs strong
- Hold for 30 seconds to 1 minute, then switch sides
- Strengthens legs, knees, and ankles
- Opens hips, chest, and shoulders
- Stretches waist, groin, and spine
- Builds stamina and focus
- Use a brick under the front hand for more support
- Keep forearm on thigh to avoid collapsing into the side body
- Practise against a wall to help align shoulders and hip
Using a yoga brick under the lower hand in Extended Side Angle Pose creates a more supported and accessible variation of the posture. By raising the floor, the brick reduces strain on the hips, hamstrings and lower back, making it easier to maintain length through the spine and openness through the chest. This support also helps improve balance and stability, allowing students to focus on proper alignment and engagement through the legs and core rather than overreaching towards the floor.
Props to Support Extended Side Angle Pose (Utthita Parsvakonasana)
Props can make Extended Side Angle Pose more accessible while supporting balance and alignment. Place a yoga brick beneath the lower hand to raise the floor, reducing the depth needed to reach down and helping you maintain length through the spine and side body. Practising near a wall can also provide additional stability and help support alignment while you become familiar with the pose.
