How to do the Extended Side Angle Pose (Utthita Parsvakonasana)
- Wide stance, front foot turned out, back foot angled slightly in.
- Bend the front knee over the ankle, back leg straight.
- Lean sideways and rest your forearm on the front thigh.
- Reach the top arm overhead in one line with your back foot.
- Hold, breathing steadily, then repeat on the other side.
Full technique — 7 steps
- Stand with a wide stance, turn one foot out, and angle the back foot slightly inward.
- Bend the front knee until it is over your front ankle, keeping the back leg straight.
- Bend sideways over the front leg and rest your forearm across the front thigh.
- Reach the top arm up and over your head until your hand, side, and back foot form one long line.
- Keep your chest facing forward and turn your head toward the raised arm if your neck allows.
- Hold the position with steady breathing, then press through your feet to return upright.
- 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
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.
