Extended Side Angle Pose

Utthita Parsvakonasana

Extended Side Angle Pose stretches long through the body while building strength from the ground up. It opens the hips and chest, fires up the legs and core, and creates a powerful feeling of reach, stability, and space.

Common Name: Extended Side Angle Pose
Sanskrit Name: Utthita Parsvakonasana (oo-TEE-tah PARSH-vah-ko-NAH-suh-nuh)
Level: Beginner
Pose Type: Standing, Side Bend
Target Areas: Hips, Groin, Hamstrings, Quads, Shoulders, Chest, Spine

Extended Side Angle Pose, or Utthita Parsvakonasana, is a dynamic standing posture that builds strength and length at the same time. It powerfully engages the legs, glutes, and core while creating a deep stretch through the side body, hips, groin, and shoulders. This pose also helps improve stamina, balance, and overall body awareness, making it a strong addition to both energizing and grounding yoga sequences.

With regular practice, Extended Side Angle Pose can support better posture, increase mobility in the hips and spine, and expand the chest for fuller breathing. Its long diagonal line from the back foot through the fingertips gives the pose a sense of reach and spaciousness, which is one reason it is often used to express both stability and openness in yoga. In traditional Sanskrit, the name literally translates to “extended side angle,” a fitting description for a pose that combines strength, stretch, and steady focus.

Extended Side Angle Pose Steps

Extended Side Angle Pose with full arm extension | Teacher: Yasmin

Step 1

Begin in Tadasana, Mountain Pose, and step your feet about 3 to 4 feet apart.

Step 2

Turn your right foot out 90 degrees so your toes point to the top of the mat, and angle your left foot slightly inward.

Step 3

Extended Side Angle Pose with forearm on thigh | Teacher: Shar

Inhale and extend your arms out to the sides, parallel to the floor, with your palms facing down.

Step 4

Exhale and bend your right knee until your right thigh is parallel to the floor, ensuring your knee is stacked directly over your right ankle.

Step 5

Lean your torso toward your right thigh, either bringing your right forearm to rest gently on your right thigh, or placing your right fingertips on the floor or a yoga block outside your right foot.

Step 6

Inhale and reach your left arm straight up, then extend it over your left ear with the palm facing down, creating one long, straight line from your left heel all the way through your left fingertips.

Step 7

Turn your head to gaze up past your left bicep, keeping your neck long and rolling your top shoulder back to keep the chest open toward the sky.

Step 8

Hold for several deep breaths. To release, press firmly into both feet, inhale as you lift your torso upright, straighten your right leg, and repeat on the other side.

Modifications

*Extended Side Angle Pose with a block | Teacher:* *Yssy*

If reaching the floor causes your chest to collapse downward, rest your forearm on your front thigh instead, or place a yoga block under your bottom hand for better support and alignment.
If you have neck pain or stiffness, avoid looking up at your top arm; instead, keep your gaze directed straight ahead or look down at your front foot.
For a more challenging version of this pose, try a bind (Baddha Utthita Parsvakonasana) by reaching your bottom arm under your bent thigh and your top arm behind your back to clasp your hands together.