# Extended Side Angle Pose (Utthita Parsvakonasana)

A standing yoga pose in a wide stance, bending sideways over a bent front knee with the forearm on the thigh and the other arm reaching overhead. Stretches the side of the trunk and the inner thighs while the front leg holds a deep bend.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/extended-side-angle/video/male.mp4
- HTML: https://seto.fit/exercises/extended-side-angle-pose-utthita-parsvakonasana/

## Muscles worked

- Obliques: 7/10
- Hip adductors: 6/10
- Lats: 5/10
- Quads: 5/10
- Glutes: 4/10
- Serratus anterior: 3/10
- Hamstrings: 3/10

## How to do the Extended Side Angle Pose (Utthita Parsvakonasana)

1. Wide stance, front foot turned out, back foot angled slightly in.
2. Bend the front knee over the ankle, back leg straight.
3. Lean sideways and rest your forearm on the front thigh.
4. Reach the top arm overhead in one line with your back foot.
5. Hold, breathing steadily, then repeat on the other side.

### Full technique — 7 steps

1. Stand with a wide stance, turn one foot out, and angle the back foot slightly inward.
2. Bend the front knee until it is over your front ankle, keeping the back leg straight.
3. Bend sideways over the front leg and rest your forearm across the front thigh.
4. Reach the top arm up and over your head until your hand, side, and back foot form one long line.
5. Keep your chest facing forward and turn your head toward the raised arm if your neck allows.
6. Hold the position with steady breathing, then press through your feet to return upright.
7. Switch foot position and repeat on the other side.

## Common mistakes

- Collapsing into the lower side
- Front knee drifting inward
- Dumping weight into the lower arm
- Letting chest turn toward floor
- Bending the back knee

## Form cues

- Press into both feet
- Keep chest facing forward
- Reach long through top arm
- Front knee over ankle
- Back leg stays straight

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 5–6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Extended Side Angle Pose (Utthita Parsvakonasana) work?

Primary: Obliques 7/10, Hip adductors 6/10. Also works: Lats 5/10, Quads 5/10, Glutes 4/10, Serratus anterior 3/10.

### When should I do the Extended Side Angle Pose (Utthita Parsvakonasana) in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Extended Side Angle Pose (Utthita Parsvakonasana)?

Strength: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 5–6 reps in reserve.

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