Extended Side Angle Pose (Utthita Parsvakonasana): How to Practise This Standing Pose in 3 Easy Steps

What Is Extended Side Angle Pose (Utthita Parsvakonasana)?

Extended Side Angle Pose, known as Utthita Parsvakonasana in Sanskrit, is a standing yoga pose that strengthens the legs, core and back while lengthening the entire side body. The pose stretches from the heel to the fingertips, opens the chest and stimulates the abdominal organs. It is often included in workplace and home practice sessions because it improves stamina, mobility and overall focus.

When You Should Avoid This Pose

• Avoid this pose if you experience migraines or if you have very high or very low blood pressure.
• If you have a neck injury, you can still practise, but look straight ahead or downwards instead of turning your head upwards.

Watch the Extended Side Angle video tutorial

If you prefer to learn visually, follow the step-by-step video where I explain alignment, shoulder placement and how to keep the front knee safe.

Watch the full tutorial here:

Benefits of Extended Side Angle Pose (Utthita Parsvakonasana)

• Stimulates abdominal organs and supports digestion
• Strengthens the legs, core, back and arms
• Stretches the waist, chest, lungs and shoulders
  
• Builds stamina and endurance
  
• Can help ease menstrual discomfort
• Improves overall body awareness and balance

How to Practise Extended Side Angle Pose in 3 Easy Steps

1. Stand in Mountain Pose (Tadasana). Step your feet into a wide stance. Lift your arms overhead and extend them out to the sides with your palms facing the ground. Keep your shoulders relaxed and your chest open. Turn your right foot out to 90 degrees and bend your right knee so it tracks in line with your middle toes. Keep your left leg straight and strong.
2. Place your right hand to the floor, a block or your shin in front of your right foot. Extend your left arm over your head so your body forms a long line from your left heel to your left fingertips. Gaze up at your extended arm if your neck feels comfortable.
3. Hold for a few breaths, then rise back to centre and repeat on the other side.

Common Questions About Extended Side Angle Pose (People Also Ask)

What does Extended Side Angle Pose help with?

It strengthens the legs and core, stretches the side body and supports digestion.

Is Extended Side Angle Pose good for beginners?

Yes. Beginners can use a block under the hand to maintain length through the spine.

Should my front knee hurt in this pose?

No. Keep your knee aligned with your middle toes and avoid letting it collapse inward.

How do I improve my balance in this pose?

Press firmly into the back foot, engage your core and lengthen from heel to fingertips.

Preparatory Poses

• Downward Facing Dog Pose (Adho Mukha Svanasana)
• Reclining Bound Angle Pose (Supta Baddha Konasana)
• Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
• Accomplished Pose (Siddhasana)
• Reclining Hero Pose (Supta Virasana)
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
• Wide-Angle Seated Forward Bend (Upavistha Konasana)
• Extended Triangle Pose (Utthita Trikonasana)
• Warrior II Pose (Virabhadrasana II)
• Hero Pose (Virasana)

Follow-Up Poses

• Bound Angle Pose (Baddha Konasana)
• Garland Pose (Malasana)
• Crow Pose (Bakasana)