Beginnerstanding

With Props (1)

Extended Side Angle Pose

उत्थित पार्श्वकोणासन

Utthita Parsvakonasana stretches the spine, waist, and groin, while also strengthening the legs and ankles. It improves digestion and relieves stress, promoting a sense of grounding and stability.

Anatomy Involved

Benefits

Stretches the spine, waist, and groin
Strengthens the legs and ankles
Improves digestion
Relieves stress
Increases stamina
Full anatomical benefits — muscles, joints, organs →

Avoid If

High blood pressure
Headaches
Knee injuries
Neck pain (modify)

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

flexibilitystrengthdigestive problemsanxietyposture correction

Pose Type

lateral bendhip opener

Body Focus

lower bodycorehips

Focus Areas

flexibilitystrengthbalanceendurance

Best For

beginnersathletesrunners

Yoga Styles

iyengarhathavinyasaashtanga

When to Practice

warm uppeak pose

Position

standing

Modify If You Have

neck pain

Keep head neutral, looking forward or down

Target Areas

Practice Flow

Tadasana

Shoulder Rolls

Neck Rolls

Tadasana Variation: Heel Raises

This pose

Standing Forward Bend

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Utthita Parsvakonasana stretches the spine, waist, and groin, while also strengthening the legs and ankles. It improves digestion and relieves stress, promoting a sense of grounding and stability.

How to Practice

1. Stand in Tadasana (Mountain Pose).

2. Inhale, step your feet 3-4 feet apart.

3. Turn your right foot out 90 degrees, and your left foot slightly inwards.

4. Exhale, bend your right knee to 90 degrees, aligning the knee directly over the ankle.

5. Place your right hand on the floor inside your right foot. If needed, rest your forearm on your thigh.

5 more steps remaining

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Frequently Asked Questions

Common questions about Extended Side Angle Pose

What is Extended Side Angle Pose?

Utthita Parsvakonasana stretches the spine, waist, and groin, while also strengthening the legs and ankles. It improves digestion and relieves stress, promoting a sense of grounding and stability.

What are the benefits of Extended Side Angle Pose?

Stretches the spine, waist, and groin. Strengthens the legs and ankles. Improves digestion. Relieves stress. Increases stamina.

Who should avoid Extended Side Angle Pose?

Avoid this pose if you have: High blood pressure, Headaches, Knee injuries, Neck pain (modify).

How many steps are in Extended Side Angle Pose?

Extended Side Angle Pose is practiced in 10 steps. Stand in Tadasana (Mountain Pose).

Is Extended Side Angle Pose suitable for beginners?

Yes, Extended Side Angle Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Extended Side Angle Pose?

You may use: block. Props make the pose more accessible and comfortable.

What conditions does Extended Side Angle Pose help with?

Extended Side Angle Pose is therapeutic for: flexibility, strength, digestive problems, anxiety, posture correction.

What poses should I do before Extended Side Angle Pose?

Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.

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