Utthita Parsvakonasana (Extended Side Angle): steps, benefits and variations

How to do Extended Side Angle Pose step by step

1. Stand with your feet wide apart, about 1.2 metres, and raise your arms out to shoulder height.
2. Turn your left foot out 90 degrees and your right foot in slightly. Line up your left heel with the arch of your right foot.
3. Breathing out, bend your left knee until it is over your left ankle, with the thigh moving toward parallel to the floor. Keep the knee pointing toward your little toe, not collapsing inward.
4. Lower your left forearm onto your left thigh, or place your left hand on a block or the floor by the outside of your left foot.
5. Breathing in, sweep your right arm over your right ear so it makes one straight line with your right leg. Press the outer edge of the right foot into the floor.
6. Turn your chest toward the side of the room and look up past your right arm, or straight ahead. Hold for 20–30 seconds (3–6 breaths).
7. To come out, press through both feet, reach your right arm up and straighten your left leg as you breathe in. Turn the feet and repeat on the right side.

Where you feel Extended Side Angle Pose: what it stretches and strengthens

Feel one long line from your back heel to your fingertips. In the 3D guide, turn on Body guide: areas that stretch glow green and areas that work glow saffron.

Benefits and precautions

Extended side angle pose (Utthita Parsvakonasana) is a standing pose where you bend deeply into the front knee, lower one hand toward the floor and stretch the other arm over your ear, so your body makes one long diagonal line from the back foot to the top hand. It is stronger than triangle, working the legs hard while it opens the hips and the whole side of the body. Below: how to do it, benefits, muscles worked, variations and precautions.

What is extended side angle pose?

The Utthita Parsvakonasana meaning is easy to unpack: utthita means "extended", parsva means "side", kona means "angle" and asana means "pose". So what does Utthita Parsvakonasana translate to in English? "Extended side angle pose". Utthita Parsvakonasana in Hindi is उत्थित पार्श्वकोणासन, and the pronunciation is roughly "oot-THI-tah parsh-vah-koh-NAHS-uh-nuh".

Side angle vs extended side angle

Many teachers use "side angle pose" (Parsvakonasana) for the easier version, with the forearm resting on the thigh, and save "extended side angle pose" for the full version, with the hand down by the foot and the top arm reaching over the ear. Others use the names interchangeably. In both, the legs do the same work; the difference is how far the torso reaches.

How to do extended side angle pose

The steps above show the left side first, as the 3D guide does. These extended side angle pose cues fix the common mistakes:

• Knee over ankle. The front shin should be roughly vertical. If the knee drifts past the ankle, widen your stance.
• Knee toward the little toe. Gently press the front knee outward so it does not fall toward the big toe.
• Do not sink into the arm. Whether your forearm is on your thigh or your hand is on the floor, keep it light. The legs and core should hold you, not the arm.
• One long line. From the outer edge of the back foot to the top fingertips should be a straight diagonal. If the top arm drops forward, bring it back beside the ear.
• Chest open. Roll the top shoulder back so the chest turns toward the side of the room, rather than toward the floor.
• Back foot anchored. Press the outer edge of the back foot down; if it lifts, the stance is too long.

Extended side angle pose benefits

The main benefit of extended side angle pose is strength with length. The front thigh works close to parallel to the floor, which builds leg and hip strength, while the back leg, waist and top arm get a long stretch. That combination makes it a good pose for anyone who sits for many hours with tight hips and stiff sides.

It also opens the groin and inner thighs, so it appears in sequences for tight hips. Reaching over the ear stretches the side ribs, which can make breathing feel freer, and the effort builds heat and stamina.

Extended side angle pose muscles worked

Extended side angle pose variations and modifications

• Forearm on the thigh: the easiest version and the best extended side angle pose for beginners. It keeps the spine long and the chest open.
• Extended side angle pose with a block: place a block outside or inside the front foot to reach the "floor" without collapsing.
• Top hand on the hip: for sore shoulders, high blood pressure or when the arm tires.
• Bound side angle: wrap the top arm behind the back and the lower arm under the front thigh to clasp hands or a strap. Bound side angle pose benefits are a deeper shoulder and chest opening; try it only when the full pose is comfortable.
• Chair version: in chair yoga, extended side angle pose is done sitting sideways with the front thigh on the seat and the other leg stretched back. It suits seniors and anyone with limited balance.
• Against a wall: press the back heel into a wall for extra stability.

Extended side angle vs triangle pose

What is the difference between extended side angle and triangle pose? In triangle both legs are straight and the top arm reaches up to the ceiling; it is mainly a hamstring and side stretch. In extended side angle the front knee bends to about 90 degrees and the top arm reaches over the ear; it is much stronger for the legs and gives a longer side stretch. Many flows move from extended side angle pose to triangle pose simply by straightening the front leg.

Utthita Parsvakonasana vs Parivrtta Parsvakonasana: the twisted cousin, revolved side angle pose (also called revolved extended side angle pose), hooks the opposite elbow outside the front knee. It is harder and not suitable in pregnancy.

Prep poses, sequence and counter pose

Good extended side angle prep poses are Warrior II, which uses the same leg position, a low lunge and a gentle side bend. A simple flow: Warrior II, Reverse Warrior, extended side angle, then straighten into triangle. For a counter pose, fold into a wide-legged forward bend to rest the legs and let the spine hang.

Is extended side angle a peak pose? Usually not. It is a foundation pose that builds toward binds, balances and twists, though in a beginners' class the bound version can be the highlight. You can practise these standing poses with voice guidance in our guided sessions.

Extended side angle pose contraindications and precautions

Most people can do some version of this pose. With knee, hip, shoulder or neck problems, change it as the caution list shows: bend less, use the forearm on the thigh, keep the top hand on the hip and look down. If you have high or low blood pressure, avoid long holds with the arm overhead and come up slowly. During pregnancy, use a shorter stance, the forearm version and a wall for support, and check with your midwife or doctor.

This page is for general education. Check with your doctor before starting yoga if you are pregnant, have a medical condition or an injury. Stop if you feel pain, dizziness or shortness of breath.