Extended Side Angle Pose (Utthita Parsvakonasana)

Extended Side Angle Pose (Utthita Parsvakonasana) – Open Your Hips, Strengthen Your Core

What's This Pose About?

Extended Side Angle Pose, or Utthita Parsvakonasana, is a dynamic standing yoga posture that’s fantastic for stretching your sides, opening your hips, and building strength in your legs and core. It’s a foundational pose in many yoga styles, including Vinyasa and Hatha, and helps you improve your flexibility, balance, and overall body awareness for both men and women.

Your Step-by-Step Guide

Step 1: Start in Warrior II

• Begin in Warrior II with your right foot forward and your left foot turned out parallel to the back of your mat.
• Your right knee should be bent directly over your ankle, and your arms extended at shoulder height.

Step 2: Hinge Forward

• As you breathe out, hinge forward from your right hip, keeping your torso long.
• Rest your right forearm on your right thigh, or if you can comfortably reach, place your right hand on a block or the floor outside your right foot.

Step 3: Extend Your Top Arm

• Breathe in and extend your left arm straight overhead, reaching your fingertips toward the front of the room.
• Keep your palm facing down and your arm in line with your extended back leg.

Step 4: Open Your Chest and Look Up

• Rotate your chest open toward the ceiling, stacking your left shoulder over your right.
• Look up at your extended left hand, or straight ahead if that's more comfortable for your neck.

Step 5: Engage Your Core and Legs

• Actively engage your abdominal muscles to support your spine and prevent collapsing into your bottom arm.
• Press firmly into the outer edge of your back foot to keep your legs strong and stable.

Step 6: Hold the Pose

• Maintain Extended Side Angle Pose for 30–60 seconds, or for 5–10 deep breaths.
• Breathe smoothly and deeply, feeling the stretch along your side body.

Step 7: Release and Repeat

• To exit, breathe in and press through your feet to slowly rise back to Warrior II.
• Straighten your front leg, lower your arms, and then repeat the pose on the other side.

Benefits of Extended Side Angle Pose

• Stretches Hips, Groin, and Hamstrings: It deeply opens your hip flexors and inner thighs.
• Strengthens Legs and Core: It builds power in your quads, glutes, and abdominal muscles.
• Opens Chest and Shoulders: It creates space in your upper body and improves posture.
• Boosts Stamina and Endurance: Holding the pose for a duration builds physical and mental resilience.
• Improves Digestion and Circulation: It stimulates abdominal organs and enhances blood flow.

Tips for Safe Practice

• Front Knee Alignment: Keep your front knee directly over your ankle to protect the joint.
• Don't Collapse: Use your core to lift your torso, avoiding dumping weight onto your bottom arm.
• Use Props: A block under your bottom hand can help maintain proper alignment and support.
• Back Leg Engagement: Keep your back leg straight and strong, pressing through the outer edge of the foot.
• Neck Comfort: Adjust your gaze to look up, forward, or down, depending on what feels best for your neck.

When is the Best Time to Practice?

• In Vinyasa Flows: A common pose to transition from Warrior II.
• For Hip Opening: Excellent for increasing flexibility in the hips and inner thighs.
• To Strengthen Legs: Helps build endurance and power in the lower body.
• For Side Body Stretch: Provides a deep stretch along the entire side of your torso.

Final Thoughts

Extended Side Angle Pose is a dynamic standing posture that deeply stretches your side body, opens your hips, and strengthens your legs and core for both men and women. This pose boosts pelvic floor engagement, improves balance, and enhances overall body awareness and flexibility.

Reach, lengthen, and energize—embrace the expansive benefits of Extended Side Angle Pose.