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Extended Side Angle Pose
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Extended Side Angle Pose

Utthita Parsvakonasana

A lateral extension pose with a deep lunge, one forearm resting on the thigh and the other arm extending overhead, creating a long line from heel to fingertips.

  • ·Stretches the side body
  • ·Strengthens legs and core
  • ·Improves stamina
Videos containing this pose

Instructions

  1. 1Step your feet wide apart, about 1.2 metres, and turn your right foot out 90 degrees and your left foot in slightly.
  2. 2Bend your right knee until the thigh is parallel to the floor, stacking the knee over the ankle.
  3. 3Exhale and lower your right forearm to rest on your right thigh, or place your right hand on the floor outside the right foot.
  4. 4Extend your left arm overhead alongside your ear, creating one long diagonal line from your left foot to your left fingertips.
  5. 5Open your chest toward the ceiling and gaze upward toward your extended hand or forward if the neck is sensitive.
  6. 6Hold for 5–7 breaths, then press firmly through the back foot to rise and switch sides.

Contraindications & precautions

  • ⚠Knee injury or ligament instability — reduce the bend or use a chair for support.
  • ⚠Cervical spine issues or neck pain — keep the gaze neutral and forward.
  • ⚠High blood pressure — keep the raised arm on the hip instead.