Extended Side Angle Pose (Utthita Parsvakonasana) is a yoga standing pose performed from a Warrior II stance, where you lower the front-side forearm to the front thigh and extend the top arm overhead alongside the ear. It deeply stretches the side body, opens the hips, and builds leg endurance.
Muscle Group
Core, Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the side body and obliques
- Builds leg endurance through the lunge hold
- Opens the hips and groin
- Stretches the inner thigh of the front leg
- Improves balance and concentration
- Foundational standing yoga pose
How to perform
- Start in Warrior II: right foot forward with knee bent 90 degrees, left leg extended back, hips open, arms extended.
- Place your right forearm on your right thigh just above the knee. Press elbow into thigh.
- Reach your left arm up and overhead, alongside your ear. Palm faces the floor.
- Form a straight line from your left foot through your hips, torso, and left arm.
- Open your chest toward the ceiling. Press your back foot firmly into the floor.
- Look up at your top hand or forward if that strains your neck.
- Hold for 5 to 8 breaths. Use each exhale to deepen the stretch.
- Return to Warrior II, then switch sides.
FRONT VIEW
BACK VIEW
Back
Primary
Quadriceps
Primary