Utthita Parsvakonasana (Extended Side Angle Pose)

Sanskrit Name: Utthita Pārśvakoṇāsana (oo-TEE-tah parsh-vah-koh-NAH-sa-nah)

Common Name: Extended Side Angle Pose

Purpose & Benefits: The Dynamic Extension

This pose stretches the sides of the body from the back heel all the way up through the fingertips, while simultaneously strengthening the legs and stimulating the core.

  • Intense Side Body Stretch: Lengthens the waist, intercostal muscles (between the ribs), and the entire outer edge of the body from the ankle to the hand.

  • Leg & Ankle Strength: Vigorously strengthens the thighs, knees, and ankles, requiring deep engagement from the standing leg.

  • Hip Opening: Continues the external rotation and opening initiated in Warrior II.

  • Digestive Aid: The lateral compression and stretch can stimulate the abdominal organs.

How to Practice (Step-by-Step):

Entering the Pose (From Warrior II)

  1. Starting Position: Begin in a strong Warrior II (Virabhadrasana II), with the front heel aligned with the arch of the back foot, and the front knee stacked over the ankle.

  2. Elbow to Thigh: On an exhale, lean forward and place the forearm of the front arm lightly onto the front thigh (just above the knee). Ensure the chest remains open and doesn't collapse onto the thigh.

  3. Extended Arm: Inhale and reach the top arm straight up toward the ceiling. Then, bring the top arm alongside the ear, palm facing down, creating a single, long, diagonal line of energy from the back heel all the way through the fingertips.

  4. Gaze (Drishti): Look up toward the ceiling past the extended arm, or if the neck is uncomfortable, look straight ahead or down.

Refining the Shape

  1. Thigh Press: Gently press the outer side of the front knee into the forearm, creating a stabilizing opposition.

  2. Chest Opening: The focus is on rotating the top ribs/chest open toward the ceiling, keeping the entire back body flat (as if leaning against a wall).

Key Alignment Cues:

Focus AreaKey Instruction/CueWhy It MattersFront Knee"Keep the front knee tracking directly over the ankle. Use the forearm to press the knee open and prevent it from rolling inward."Essential for knee joint safety; reinforces external hip rotation.Back Leg/Foot"Press down firmly into the outer edge of the back foot. Keep the back leg energized and straight."Provides the grounding foundation and the anchor point for the full side-body stretch.Torso/Chest"Imagine your body is between two panes of glass—the chest rotates and opens toward the ceiling, not toward the floor."Prevents the chest from collapsing forward and ensures a lateral stretch rather than a forward bend.Extended Arm"Reach long from the back heel to the fingertips. Keep the shoulder relaxed and away from the ear."Creates the dynamic line of energy and maximizes the stretch along the side waist.

Energetic / Mindful Focus:

  • Dynamic Energy: Focus on the long line of energy stretching through the body, feeling strong and expansive.

  • Stability: Root down through the feet, recognizing the stability in the lower body allows the upper body to find length and mobility.

  • Breath: Direct the inhale into the top side of the ribs (the side that is stretching) to create more space.

Common Mistakes & Teaching Tips:

  • Mistake: Forearm Dumping: Students often lean all their weight onto the forearm, collapsing the torso.

    • Tip: Cue them to "lift the side waist away from the thigh" and "make the contact with the forearm light." If they need support, have them bring the front hand to a block on the inside of the foot.

  • Mistake: Losing the Lunge: Allowing the front knee to straighten or move forward past the ankle.

    • Tip: Use the cue: "Sink the hips deeper and maintain that 90-degree bend."

  • Modification (Shoulders/Neck): Looking up can strain the neck.

    • Tip: Advise students to look straight ahead or gently down toward the floor.