StandingBeginner

Extended Side Angle Pose

Utthita Parsvakonasana

Extended Side Angle Pose (Utthita Parsvakonasana) draws a long arc from the back heel through the fingertips, combining a grounded lunge with expansive side-body length.

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How to Perform

1
From Virabhadrasana II, deepen the front knee to 90° while keeping the back leg straight and strong.
2
Place front forearm to thigh or hand to block outside the front foot, keeping chest open.
3
Reach the top arm over the ear, palm down, creating one continuous line from outer back foot to fingertips.
4
Spin the bottom ribs forward and top ribs back, lifting through the low belly to avoid collapsing.
5
Breathe steadily for 3–5 cycles, press through both feet to rise on an inhale, and switch sides.

Benefits

Strengthens legs, glutes, and obliques while mobilizing hips and ankles.
Expands side body and intercostal muscles to support deeper breathing.
Improves stamina and focus by integrating grounding with reach.

Alignment Cues

Front thigh parallel to floor with knee stacked over heel.
Back leg straight, outer edge of back foot anchored.
Bottom ribs lift away from front thigh to keep side body long.
Top arm extends in line with ear, palm facing down.

Common Mistakes

• Collapsing onto front thigh
• Front knee drifting inward
• Leaning forward instead of side
• Back hip rolling forward

Contraindications

• Knee injury requiring reduced flexion
• Unmanaged shoulder impingement
• Low blood pressure—come up slowly

Recommended Props

BlockWall