Extended Side Angle Pose (Utthita Parsvakonasana)
- elisha st denis
- Sep 22
- 3 min read
Extended Side Angle Pose (Utthita Parsvakonasana) is a strong, grounding posture that lengthens the entire side body while opening the chest and strengthening the legs. Whether you're working on the foundational alignment or exploring the full bind variation, this pose offers something for every level of practice.
Benefits of Extended Side Angle Pose
Practicing Utthita Parsvakonasana can help:
Strengthen the thighs, hips, knees, and ankles
Open the chest and shoulders
Stretch the side waist, groin, and spine
Improve balance and stability
Build stamina and focus
Prepare the body for deep binds and twists
How to Practice Extended Side Angle Pose
Standard Version (Beginner-Friendly)
Start in Warrior II, right foot forward.
Anchor through your back heel and engage your legs.
Lower your right forearm onto your right thigh (or bring your hand to a block or the floor inside the foot).
Extend your left arm overhead, palm facing down, creating one long line from back heel to fingertips.
Keep your chest open and gaze upward or forward.
Hold for 5–7 breaths, then switch sides.
✨ Tip: Think of rotating your top ribs up toward the ceiling to avoid collapsing into the bottom side.
Half Bind (Beginner-Friendly):
From the standard Extended Side Angle Pose, bring your right forearm to your thigh or your right hand to a block or the floor.
Reach your left arm up, then slowly bring it behind your back, wrapping it around your waist.
Rest the back of your left hand on your right hip or lower back.
Keep your chest open and shoulders broad. Gaze up or forward.
Stay here for 5–7 breaths, then gently release and switch sides.
✨ Tip: If your top shoulder rolls forward, back out slightly and refocus on opening the chest.
Full Bind (Intermediate Progression)
If your shoulders and hips are open, explore the full bind:
From the standard shape, bring your right hand under your right thigh.
Reach your left arm behind your back and clasp the right hand or fingers.
Roll your top shoulder back and open the chest.
Stay grounded through the feet and keep the spine long.
Hold for 5–7 deep breaths, then release slowly and switch sides.
✨ A memorable moment for me was finally accessing this full bind, it felt like a big sense of accomplishment.
Modifications & Variations
Beginner: Use a block under your front hand for more lift and support.
Tight shoulders? Use a strap between the hands for a more accessible bind.
Want a challenge? Try balancing in the bound variation without dropping into the front thigh.
Common Mistakes to Avoid
Collapsing the chest — Keep the heart spiraling open.
Overarching the lower back — Draw the navel in to support your spine.
Leaning into the front leg — Ground down through both feet evenly.
Forcing the bind — Allow the shoulders to open over time.
Preparatory & Counter Poses
Prep poses: Triangle Pose, Warrior II, Lizard Pose, Seated Twist
Counter poses: Forward Fold, Supine Twist, Reclining Bound Angle
Final Thoughts
Extended Side Angle is more than a shape, it’s a journey. Whether you're building stability in the basic version or playing with the bind, this pose invites you to explore your own edge with patience and breath. I return to this pose often, especially when I need to feel both grounded and expansive. Plus, there's lots of variations for where ever your practice is takig you that day.
If you’d like to see it in motion:
📺 Watch the full class on YouTube → Yoga Class Featuring Extended Side Angle with the Half & Full Bind
Practice with Me in Person
Join me for Free Yoga at the Whale's Tail in Golden Gate Park, June through October. It’s community, sunshine, and movement, all in one.
Looking to deepen your practice? I also host yoga retreats around the world — from lush jungles to seaside escapes. My next adventure is in Lake Atitlan, Guatemala (Relax & Reignite Retreat), and more are always unfolding.
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