How to Do: Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose is a standing yoga pose that will ensure you utilize all the muscles in your body. The combination of lunging and twisting the spine will greatly increase the strength of your legs while opening your chest and shoulders.

This pose might be a challenge for some beginners but there are many pose modifications to accommodate all levels of flexibility and strength.

In this challenging beginner yoga pose you will learn to focus on your balance and breath while it also prepares your body for more difficult yoga poses like Malasana or Bound Angle Pose (Baddha Konasana) that requires a deeper stretch.  

Extended Side Angle Pose teaches you how to stabilize your legs while expanding and lengthening the sides of your body. The goal of the pose is to create a single extension from your outer heel to your outstretched hand by engaging all your muscles. You will need to build strength in your legs and core to hold the pose and have a good amount of balance and flexibility for correct alignment.

Extended Side Angle Pose is often taught as part of a standing sequence in Vinyasa Yoga together with Warrior 1, warrior 2 and Triangle Pose. It also forms part of the Primary Series of Ashtanga yoga and the Dancing Warrior Vinyasa Flow.

Preparatory Poses:

• Warrior 2 (Virabhadrasana) and Warrior 1 (Virabhadrasana)
• Triangle Pose (Trikonasana)
• Wide Leg Standing Forward Bend (Prasarita Padottanasana)
• Low Lunge

Follow-up Poses:

• Standing Forward Bend (Uttanasana)
• Revolved Triangle Pose (Utthita Trikonasana)
• Half Moon Pose (Ardha Chandrasana)
• Lizard Pose

1. Start by standing in Mountain Pose (Tadasana) at the top of your mat.
2. Exhale and take a big step back with your left leg. Adjust your stance until you are comfortable with a strong foundation.
3. Bend your right knee until your thigh is parallel to the floor. Your knee stacked above your ankle.
4. Extend your arms to the sides to form a T shape, palms facing down.
5. Your back heel should be at a comfortable angle. Somewhere between 45-90 degrees. Your front heel aligned with the arch of your back foot. Keep your back leg straight.
6. You are now in Warrior 2 (Virabhadrasana).
7. Exhale as you lean forward by hinging at your hips and place your right hand on the inside of your front foot or on a yoga block. Your right arm and shin should be parallel to each other. Alternatively rest your right forearm on your thigh with your palm facing up.
8. Actively reach your left arm over your left ear with your palm facing the floor. Create a straight line from your back foot to your extended hand.
9. Open your chest and make sure your left shoulder is stacked over your right shoulder. You can press your right elbow into your right knee to create some leverage to open your chest.
10. Keep you core engaged and don’t dump all you weight in your shoulder.
11. Gaze up at your left hand.
12. Stay in the pose for 5 breaths breathing freely.
13. To exit the pose. Inhale, engage your legs and core and lift your torso.
14. Reverse the direction of your feet and repeat the pose on the other side.

Modifications for Extended Side Angle Pose (Utthita Parsvakonasana):

• If you experience discomfort in your neck when you gaze up because of some neck issue rather look to the side or down at your mat. But make sure your chest stays open.
• If you need the extra support or don’t have enough flexibility, you can place your front hand on a yoga block instead of the floor. This will help with balance and alignment.
• As an alternative to resting your hand on the floor you can rest your forearm on your front thigh with your palm facing up. This Variation is called Ardha Parsvakonasona.
• If your back heel is lifting during the pose you can practice against a wall by pressing your back foot into a wall to keep it from lifting. This will also help if you struggle to keep your balance.
• If you have tight shoulders, you can take your upper arm straight up into the air or place it on your waist.
• If you modify the pose, make sure to keep your chest, hips, and legs aligned.
• If you have very tight hips, you can shorten your stance to a degree that is comfortable.

Variations for Extended Side Angle Pose (Utthita Parsvakonasana):

• Extended Side Angle Pose with Half Bind and Full Bind.

Reach your top arm behind your back to grasp your thigh for Half Bind. Or lift your bottom hand and reach underneath your thigh to clasp your other hand for a Full Bind. This is called Baddha Parsvakonasana.

• Dynamic Extended Side Angle Pose.

For a dynamic version of the pose transition into Reverse Warrior Pose on an exhale and back into Extended Side Angle on the inhale. Repeat this a 3 to 5 times.

• Fallen Extended Side Angle Pose.

Do the pose as normal but let your front knee come to the floor.

Common Beginner Mistakes When Doing Extended Side Angle Pose (Utthita Parsvakonasana):

• When your front knee is bent it shouldn’t extend past your ankle, this will put extra pressure on your knee joint. Adjust your stance and keep you knee aligned directly above your ankle.
• Don’t let your knee collapse inward. This can be caused by tight hips. Focus on keeping your front toes and knee aligned throughout the pose.
• Your legs should support most of your weight. Don’t put all your weight into your hand that is placed on the floor. Focus on keeping your legs and core engaged.
• Don’t let your back heel lift off the ground. If it keeps happening modify the pose by anchoring your foot against a wall.
• If your chest is turning towards the floor rather place your forearm on your thigh or modify the pose by placing your hand on a yoga block until you have built enough flexibility.
• Focus on correct alignment of your shoulders, it is very easy to rotate them incorrectly. Your top shoulder should be stacked directly above your bottom shoulder.
• Do not round the side of your body. Keep side body strong and lengthened with your foot, hips, torso, and arm in a straight line.

Tips For Beginners When Performing Extended Side Angle Pose (Utthita Parsvakonasana):

• Always practice with correct alignment to gain all the benefits of the pose.
• Get your foot and leg placement correct first before reaching for the floor. Build the pose from the ground up.
• Keep the outer edge of your back foot pressing firmly into the ground with your back leg firm and straight.
• Keep your core engaged throughout the pose to protect your back.
• Don’t lock your elbow. This puts unnecessary stress on the elbow joint, and you miss out on an opportunity to build extra strength in your arm and shoulder muscles.

Benefits of Extended Side Angle Pose (Utthita Parsvakonasana):

• Extended Side Angle Pose improves your balance and posture while also counteracting the negative effects of sitting for prolonged periods every day.
• Practice this pose to boost your energy and fight fatigue. Regular practice will also improve your stamina.
• It will stretch and strengthen your legs, hips, hamstrings, and core. And open your chest and shoulders.
• It is also a great stretch for the side body.
• It improves digestion by massaging the internal organs.
• Extended Side Angle will relieve sciatica and lower back pain.
• Regular practice will improve your spinal flexibility and the flexibility of your hips.

Caution When Practicing Extended Side Angle Pose (Utthita Parsvakonasana):

• Make sure to keep the bent knee stacked above your ankles and pointing in the same direction as your toes.
• If have a shoulder injury place your hand on your hip instead of lifting it overhead.
• Avoid gazing up if you have a neck injury, keep you gaze straight ahead.
• Practice with caution if you suffer from high or low blood pressure.
• Always work within your own range and limitations.
• Avoid the pose if you experience excessive knee pain or shorten your stance so there is less pressure on your knee.