Extended Side Angle Pose (Utthita Parsvakonasana)

Build the foundation here. Forearm on thigh, chest open, long line through the side body.

Extended Side Angle is a powerful standing shape that creates a long lateral stretch along the entire side of the body, from the outer foot all the way up through the fingertips. It strengthens the legs, opens the hips and chest, and builds endurance. There are three main expressions of this pose, each building on the last. You can work at whichever level feels right in your body on any given day.

Variation 1: Side Angle (Forearm on Thigh)

The foundational version. Great for beginners and also a smart choice any time you want to focus on the legs and hip opening without taxing the shoulders.

1.Begin in Warrior 2 with your right knee bent.

2. On an exhale, lower your right forearm to rest on your right thigh.

3. Extend your left arm overhead alongside your left ear, creating one long diagonal line from your left foot to your left fingertips.

4. Keep your chest rotating open toward the ceiling and avoid collapsing into the front thigh.

5. Press your front knee outward to stay in line with your second toe.

6. Gaze up toward your top arm or forward if your neck is sensitive.

7. Hold for 5-8 breaths, then switch sides.

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Variation 2: Extended Side Angle (Hand to Floor)

Hand to the floor, full reach overhead. The complete expression of the pose.

The full expression of the pose. The hand reaches all the way to the floor or a block, deepening the side body stretch and intensifying the hip and shoulder opening.

1.Begin in Warrior 2 with your right knee bent at 90 degrees.

2. On an exhale, bring your right hand to the floor or a block on the outside of your right foot.

3. Extend your left arm overhead alongside your left ear, palm facing down.

4. Press your right knee into your right upper arm to help rotate the chest open.

5. Stack your left shoulder over your right and gaze up toward the ceiling.

6. Keep your right knee bent and tracking over your second toe.

7. Hold for 5-8 breaths, then switch sides.

Modification:

Use a block at its highest height on the outside of your front foot to keep the spine long if the floor feels too far.

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Variation 3: Extended Side Angle with Bind (Baddha Parsvakonasana)

Bound and open. When the pose wraps around you, everything connects.

The most advanced expression. Threading the bottom arm under the front thigh and clasping with the top arm creates a deep shoulder stretch, opens the chest even further, and requires flexible shoulders and a strong foundation.

1. Begin in Extended Side Angle with your right hand on the floor outside your right foot.

2. Slide your right arm under your right thigh so the thigh rests on your upper arm.

3. Reach your left arm behind your back.

4. Clasp your hands or fingertips together behind your back.

5. Roll your left shoulder back and open your chest toward the ceiling.

6. Keep your front knee bent at 90 degrees and pressing into your arm.

7. Gaze up toward the ceiling or forward.

8. Hold for 3-5 breaths, then switch sides.

Modification

• Hold a yoga strap in each hand behind your back if your hands don't reach each other yet. It bridges the gap and gives you the shoulder opening without the strain.

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General Pose Modificatons

• Top hand on hip: In any variation, placing the top hand on your hip reduces shoulder fatigue and lets you focus entirely on the legs.

• Back heel lifted: For more accessibility, lift your back heel and pivot onto the ball of the foot, making the stance feel more like a lunge.

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Practice with Me in Person

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