Extended Side Angle (Utthita Parsvakonasana)
Pose Overview
| Common Name | Extended Side Angle |
| Traditional Sanskrit Name | Utthita Parsvakonasana |
| Sanskrit Name Pronunciation | oot-tee-tah par-shvah cone-AHS-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Extended Side Angle Pose (Utthita Parsvakonasana) is a yoga pose that is said to be beneficial for stretching out the sides of the body, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it involves standing up straight, and then extending one leg out to the side while the other leg is bent at the knee, with the front arm extended out to the side and the back arm reaching towards the floor. The pose is said to be helpful for increasing flexibility and strength in the sides of the body, and for promoting a sense of balance and focus. In traditional yoga practice, this pose is said to be associated with the element of fire, and is said to improve strength, energy and power in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of grounding and balance.
Benefits of Extended Side Angle
Strengthens the legs and hips Opens the chest and shoulders Improves balance and stability Stretches the groins, hamstrings, and obliques Enhances focus and concentration
How to Enter Extended Side Angle
Begin in Warrior II Pose (Virabhadrasana II) with your left foot forward. Turn your left foot out to a 90-degree angle and keep your right foot facing forward. Bend your left knee and lower your left hand to the inside of your left foot or to a block on the inside of your left foot. Reach your right arm up and over your head, keeping your arm in line with your ears. Keep your hips facing forward and engage your core. Hold the pose for 5-8 breaths.
How to Exit Extended Side Angle
Exhale and straighten your left leg. Inhale and bring your arms back to the sides of your body. Exhale and release the pose.
Common Extended Side Angle Modifications & Variations
To make the pose more accessible, you can use a block or blanket under your left hand to help you reach the floor. To deepen the pose, you can try reaching your left hand to the inside of your left ankle or foot. To challenge your balance, you can try lifting your left heel off the floor and balancing on the ball of your foot.
Common Mistakes with Extended Side Angle
Not keeping the hips facing forward Collapsing into the lower back Not engaging the core Allowing the shoulder to slump forward
Safety Guidance
People with knee injuries should avoid this pose. If you have high blood pressure, avoid raising your arm over your head. If you have a neck injury, keep your gaze forward instead of looking up.
