Extended Side Angle

Utthita Parsvakonasana

oo-TEE-tah parsh-vah-koh-NAH-sah-nah

A powerful standing pose that opens the side body from the outer edge of the back foot to the extended fingertips, building stamina and strength. Extended Side Angle stretches the groin, spine, waist, and chest while strengthening the legs, knees, and ankles. It is a natural progression from Warrior II and develops the lateral flexibility needed for more advanced postures.

How to do Extended Side Angle

1. From Warrior II, bring your front forearm to rest on your front thigh, or place your bottom hand on the floor or a block outside your front foot. Keep the front knee bent at 90 degrees.
2. On an inhale, extend your top arm over your ear with the palm facing the floor, creating one long diagonal line from the outer edge of your back foot all the way through your fingertips.
3. Roll your top shoulder open and rotate your chest toward the ceiling. Avoid collapsing into the bottom hand -- use it for balance, not to dump your weight.
4. Press the outer edge of your back foot firmly into the mat and keep the back leg strong and straight. Engage your core to maintain the side-body stretch without compressing the lower waist.
5. Keep your gaze toward the ceiling or forward if the neck is sensitive. Hold for five to eight breaths with deep, even breathing, then repeat on the other side.

Benefits of Extended Side Angle

• Stretches the groin, spine, waist, chest, and shoulders
• Strengthens the thighs, knees, and ankles
• Builds stamina and endurance
• Stimulates the abdominal organs
• Improves digestion and elimination

Muscles Engaged

Modifications & Variations

• Rest the forearm on the thigh instead of reaching to the floor for a less intense variation
• Place a block under the bottom hand to maintain an open chest
• Shorten the stance if the groin stretch is too intense

Cautions

• Avoid with high blood pressure; keep the top arm on the hip instead of overhead
• Use caution with neck injuries; keep the gaze forward or downward
• Those with knee problems should not bend the front knee past 90 degrees