Beginner Standing Standing Hatha

Extended Side Angle

Utthita Parsvakonasana उत्थित पार्श्वकोणासन

Extended Side Angle creates one long line from the back heel to the fingertips while building strength in the legs.

Level: Beginner
Hold: 5–8 breaths per side
Focus: Side-body length
Steps: 6 cues · ~1 min

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One long line, heel to hand
Chest turns up
Front knee presses into arm

WorksLegs · hips · side body · shoulders

Step by step

How to do Extended Side Angle

StartBegin in Warrior II.

1
From Warrior II (right knee bent), lower the right forearm onto the right thigh.
2
Or place the right hand on a block or the floor outside the foot.
3
Extend the left arm overhead alongside the ear.
4
Create one line from the back foot to the top fingertips.
5
Rotate the chest toward the ceiling.
6
Gaze up or forward.
↩
Coming out. Inhale, rise back to Warrior II and switch sides.

Breath

Breathe into the top side of the ribcage.

Focus

Side-body length

Why practise it

Strengthens legs; stretches side body, hips and shoulders.

Alignment

Cues & common mistakes

Aim for Front knee over ankle; chest open; back foot grounded.

Teacher’s cues

“One long line, heel to hand”
“Chest turns up”
“Front knee presses into arm”

Watch out for

Collapsing onto the forearm and letting the front knee fall inward.

Make it yours

Easier, harder, supported

Easier

Forearm on thigh; top hand on hip.

Variations

Bound Side Angle
Revolved Side Angle

Props

Block

In a sequence

Where it fits in a flow

Good to know

Questions

Forearm on thigh or hand down?

Forearm on thigh keeps the chest open; only move the hand down if the line stays long.

In the tradition

Popularised in the Iyengar and Ashtanga traditions.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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