Extended Side Angle
Utthita Parsvakonasana
Extended Side Angle is a standing pose in which you lunge deeply, bring one forearm or hand towards the floor and reach the other arm overhead in one long diagonal line. People practise it to strengthen the legs and stretch the sides of the body.
- Hold
- 5-8 slow breaths on each side
- Breathing
- Breathe slowly through your nose, using each inhale to lengthen the spine and each exhale to turn the chest a little further open. Keep the breath steady even if the legs feel strong.
Extended Side Angle grows out of Warrior II. The front knee stays bent over the ankle, the back leg stays strong and straight, and the torso leans sideways over the front thigh while the top arm reaches past your ear. From the back heel to the fingertips, the whole side of the body forms one long line, which is a lovely stretch for the waist and ribs.
The pose suits you if you are comfortable in Warrior II and would like to stretch the sides of the body and open the hips. Focus on keeping the chest open and the knee steady rather than on how low the bottom hand goes. A block under the hand lets you keep the chest open without collapsing into the front leg.
In this guide
How to do it, step by step
- Start in Warrior II with your right foot forward, right knee bent over the ankle and left foot turned slightly in.
- Check that your front knee points over the middle of your foot and that your back leg is strong.
- Lean your torso to the right over the front thigh, keeping your spine long.
- Place your right forearm on your right thigh, or your right hand on a block or the floor just outside your front foot.
- Press your right knee gently against your right arm, and your arm against your knee, to keep the chest open.
- Reach your left arm up and over your ear, so that your arm forms a line with your back leg.
- Turn your chest to face the side wall and look up past your top arm if your neck is comfortable.
- Hold for a few breaths, then press into the back foot to rise and repeat on the other side.
Benefits
- May help to strengthen the thighs, knees and ankles.
- Stretches the muscles along the sides of the waist and ribs.
- Can open the hips and the groins.
- Encourages stamina and a feeling of length through the whole body.
Common mistakes
- Front knee falling inwards: press it towards the little-toe side of the foot so it stays over the ankle.
- Collapsing onto the front thigh: use a block under the hand and lift the chest away from the leg.
- Back foot lifting or turning: press the outer edge of the back foot into the floor.
- Turning the neck too far: look forward or down if looking up strains the neck.
Make it easier
- Rest your forearm on your front thigh instead of putting a hand on the floor.
- Place your bottom hand on a block, set at a tall height.
- Shorten your stance a little, and keep the top arm on your hip.
Go further
- Place your bottom hand flat on the floor outside the front foot, keeping the chest open.
- Try the bind, reaching the top arm behind your back and the bottom arm under your thigh to clasp your hands.
Questions people ask
How is Extended Side Angle different from Triangle Pose?
In Extended Side Angle the front knee stays bent over the ankle, as in Warrior II. In Triangle Pose both legs are straight. Side Angle builds more strength in the legs, while Triangle gives a longer stretch for the hamstrings and sides of the body.
Should my hand touch the floor in Extended Side Angle?
Not necessarily. Resting the forearm on the thigh or using a block is just as valid. What matters is that the chest stays open and the knee stays steady, not how deep the hand goes.
Why do I feel this pose in my front knee?
The knee is probably moving inwards or past the ankle. Keep it over the middle of the foot, shorten your stance if needed and press the knee gently into the arm. Skip the pose if the knee feels sharp pain.
Be careful
Skip or modify the pose if you have a knee, hip or lower back injury, neck problems, or high or low blood pressure, and keep the top arm on your hip. Take care in pregnancy and make the stance shorter. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
