Extended Side Angle Variation
Utthita Parsvakonasana
About This Pose
Extended Side Angle Variation explores different expressions of Utthita Parsvakonasana, one of yoga's fundamental standing poses. The classic pose creates a long line from the outer edge of the back foot through the extended fingertips, opening the entire side body. Variations might include forearm on thigh instead of hand to floor, bound variations, or modified arm positions. These options make the pose accessible to practitioners at different levels while allowing more advanced students to explore greater depth. Understanding variations helps practitioners find the expression that best serves their body.
Step-by-Step Instructions
- 1
From Warrior II, lean torso toward front leg
- 2
Choose arm variation: forearm on thigh, hand to floor, or block
- 3
Extend top arm overhead, creating long line
- 4
Open chest toward ceiling
- 5
Ground through back foot
- 6
Keep front knee tracking over ankle
- 7
Reach actively through top arm
- 8
Hold for 5-8 breaths
- 9
Press down to rise
- 10
Switch sides
Alignment Cues
- Front knee at 90 degrees
- Bottom hand or forearm provides support
- Top arm extends overhead
- Chest rotates toward ceiling
- Back foot firmly grounded
- One long line from foot to fingertip
- Core engaged
Benefits
- Stretches the entire side body
- Strengthens legs and core
- Opens hips and groin
- Builds stamina and endurance
- Improves balance
- Accessible at multiple levels
- Creates length from foot to fingertip
- Energizing and opening
Modifications
- Forearm on thigh instead of hand to floor
- Use a block under bottom hand
- Keep top hand on hip
- Shorten stance
Variations
- Hand to floor inside or outside foot
- Bound variation
- Adding twist
- Half bind
Cautions & Contraindications
Cautions
- Keep front knee over ankle
- Don't collapse into bottom shoulder
- Maintain long spine
- Keep back foot grounded
- Choose variation appropriate for your body
Avoid this pose if you have:
- Knee injuries
- Hip injuries
- Shoulder injuries
- High blood pressure
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
