Extended Side Angle (Utthita Parsvakonasana)
Extended Side Angle is a standing pose that grows out of Warrior II: the front knee stays bent, the front forearm rests on the thigh or a hand on a block, and the top arm reaches over the ear. Utthita means extended, parsva side and kona angle. It makes one long line from the back heel to the fingertips.
At a glance
- Sanskrit name
- Utthita Parsvakonasana
- Pronunciation
- oo-TEE-tuh parsh-vah-koh-NAHS-uh-nuh. Parsva has a soft sh sound, as in parsh.
- Family
- Standing
- Practised in
- Yoga for beginners
- In pregnancy
- Adapt
- After birth
- Adapt
Extended Side Angle is Warrior II with a side bend added. It is one of the strongest standing poses for the legs, and one of the easiest to make lighter, which is why I like it so much.
It belongs in lessons built around the beginner basics, right after Warrior II and its stance, because the stance is the same and only the upper body changes.
It sits among the grounded shapes on the standing poses page, between Triangle and Low Lunge.
How to do Extended Side Angle
Start in Warrior II with the right knee bent over the right ankle and the arms out at shoulder height.
Tip the torso over the right thigh and rest the right forearm on the thigh, or place the right hand on a block outside the right foot.
Press the outer edge of the back foot down, so the left leg stays strong and straight.
Reach the left arm up, then over the left ear, palm facing down, so one line runs from the back heel to the fingertips.
Turn the chest toward the long edge of the mat and look forward or up. Stay for five breaths.
Press into the feet to come up through Warrior II, and repeat on the other side.
My cues
- Keep the front knee over the ankle and pointing toward the little-toe side of the foot. It should not drift in.
- A forearm resting lightly on the thigh beats a hand on the floor with a collapsed chest.
- Press the back heel down as firmly as you reach the top hand. The line is only as long as both ends.
Modifications
- Rest the forearm on the thigh instead of reaching for the floor.
- Keep the top hand on the hip if the shoulder or neck tires.
- Shorten the stance so the front knee is happy over the ankle.
In pregnancy. Adapt. Take a wider, shorter stance, rest the forearm on the thigh and keep the chest open so the belly is never squeezed. Check with your OB or midwife before you start.
After birth. Adapt. After your doctor or midwife has cleared you, start with the forearm on the thigh and short holds while the core and the legs find their strength again.
Common mistakes
- Letting the front knee cave in toward the big toe.
- Dropping the hand to the floor and letting the chest turn toward the mat.
- Sinking the weight into the front leg until the back foot lifts at its outer edge.
Pairs well with
- Warrior PosesVirabhadrasana I, II and III
- Triangle PoseTrikonasana
- Half Moon PoseArdha Chandrasana