Yoga · Beginner
Extended side angle
Utthita Parsvakonasana
Also called Side angle pose
Extended side angle is a deep standing pose that starts from Warrior II and adds a long diagonal reach. It strengthens the legs and stretches the whole side body, as long as the chest stays open and the front knee stays aligned.
How to do Extended side angle
- 1Begin in Warrior II with your right knee bent over your right ankle.
- 2Lower your right forearm to rest on your right thigh, or place your right hand on a block outside your right foot.
- 3Press your right knee gently back into your arm to keep it in line with your middle toes.
- 4Reach your left arm up, then extend it over your left ear at a forward angle.
- 5Create one long line from your back heel to your top fingertips.
- 6Turn your chest toward the side of the room and keep your back foot grounded.
- 7Hold for five breaths, then press through both feet to rise and switch sides.
Common mistakes and how to fix them
The forearm sinks heavily into the thigh.
Press lightly with the forearm and lift your ribs away from your thigh using your core.
The front knee collapses inward.
Press the knee back toward your arm so it lines up with your middle toes.
The top arm reaches forward but the chest turns down.
Roll your top shoulder back first, then extend the arm overhead only as far as your chest stays open.
The back foot lifts or rolls in.
Ground the outer edge of the back foot and straighten the back leg.
Modifications
- Rest your forearm on your thigh instead of reaching your hand to the floor.
- Use a block under your bottom hand.
- Keep your top hand on your hip if your shoulder feels strained.
Benefits
- Strengthens the legs, glutes, and ankles.
- Stretches the side body from hip to fingertips.
- Opens the hips, chest, and shoulders.
- Builds stamina in standing poses.
Breath
Breathe into the ribs on your top side. Let each exhale ease you a little deeper without losing length.
Take care
Take care with knee, hip, or shoulder injuries, and keep your forearm on your thigh if your neck or back feels strained. Stop if you feel sharp pain.
Extended side angle questions
Should my hand go to the floor in extended side angle?
Only if your chest can stay open and your side body stays long. A forearm on the thigh or a hand on a block works well for most people.
What is the difference between triangle and extended side angle?
In triangle both legs stay straight. In extended side angle the front knee bends deeply, as in Warrior II.
