- Category
- Standing
- Level
- beginner
- Hold
- 5–8 breaths
- Type
- Asana
- Breath
- Breathe into the stretched top ribs; exhale to root the back foot.
Extended Side Angle
Utthita Parsvakonasana — "extended side angle posture"
One long line from back heel to top fingertips over a bent front leg. Extended Side Angle strengthens the legs while opening the whole side body.
Step by step
- 1Begin in Warrior II with your right knee bent over the ankle.
- 2Exhale and lower your right forearm to your right thigh, or your hand to a block outside the foot.
- 3Sweep your left arm over your ear, palm facing down, creating one line from back heel to fingertips.
- 4Press through the outer edge of the back foot and keep the front knee tracking over the toes.
- 5Revolve your chest up toward the ceiling rather than collapsing toward the floor.
- 6Gaze under your top arm, or forward if your neck prefers.
- 7Inhale to rise, then repeat on the second side.
Benefits
- ✓ Strengthens the thighs, ankles, and core
- ✓ Stretches the side body, groin, and waist
- ✓ Opens the chest and shoulders
- ✓ Builds stamina in a long-line standing shape
Make it yours
- · Rest the bottom hand on a block inside or outside the front foot.
- · Keep the forearm on the thigh instead of reaching for the floor.
- · Rest the top hand on the hip to focus on the legs and twist of the chest.
Take care
- Keep the gaze down or forward if you have neck discomfort.
- Lighten the depth of the lunge if the front knee complains.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
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