Extended Side Angle Yoga Pose
Description
Extended Side Angle Pose (Utthita Parsvakonasana) is a yoga standing pose performed from a Warrior II stance, where you lower the front-side forearm to the front thigh and extend the top arm overhead alongside the ear. It deeply stretches the side body, opens the hips, and builds leg endurance.
Equipment Required
Extended Side Angle Yoga Pose Instructions
- Start in Warrior II: right foot forward with knee bent 90 degrees, left leg extended back, hips open, arms extended.
- Place your right forearm on your right thigh just above the knee. Press elbow into thigh.
- Reach your left arm up and overhead, alongside your ear. Palm faces the floor.
- Form a straight line from your left foot through your hips, torso, and left arm.
- Open your chest toward the ceiling. Press your back foot firmly into the floor.
- Look up at your top hand or forward if that strains your neck.
- Hold for 5 to 8 breaths. Use each exhale to deepen the stretch.
- Return to Warrior II, then switch sides.
Extended Side Angle Yoga Pose Form & Visual
Extended Side Angle Yoga Pose Benefits
- Deeply stretches the side body and obliques
- Builds leg endurance through the lunge hold
- Opens the hips and groin
- Stretches the inner thigh of the front leg
- Improves balance and concentration
- Foundational standing yoga pose
Extended Side Angle Yoga Pose Muscles Worked
- Quadriceps (front leg)
- Adductors (front leg)
- Obliques and intercostals (top side)
- Latissimus dorsi (stretched)
- Hip flexors (back leg, stretched)
Extended Side Angle Yoga Pose Variations & Alternatives
- Revolved Side Angle Pose
- Warrior Pose
- Triangle Pose
- Bound Extended Side Angle (advanced)
- Extended Side Angle with Hand on Block
