Extended side angle pose (Utthita Parsvakonasana)

Skill Tree

Muscles

Technique

  1. Stand up, step the feet apart a little wider than shoulder width, turning the right foot out 90 degrees and the left foot in slightly.
  2. Bend the right knee to 90 degrees and reach the arms out from the shoulders ( Warrior 2 pose).
  3. With an exhale, bend at the right hip, taking the upper body to the side and the right hand to the floor on the outside edge of the foot.
  4. Reach the left arm over the ear and gaze past the arm and toward the top hand.
  5. Hold 5 breaths, stand up to rotate the feet and repeat on the other side.

Form tips

  1. Keep the chest and hips opening to the side. Avoid collapsing the chest or hips toward the floor.
  2. Keep the weight evenly distributed across both feet, taking care to keep the whole back foot grounded if possible.
  3. For tight shoulders, reach the top arm straight up and emphasize the opening of the chest to the side.
  4. Press the bent knee into the upper arm and brace the arm to create an external rotation of the front hip.
  5. Keep the ankle, knee and hip aligned as you bend the knee.

Similar Exercises

Equipment