The Extended Side Angle Pose, or Utthita Parsvakonasana in Sanskrit, works your legs in the hamstrings and quads, your sides and chest, and your buttocks and triceps. It also stretches your lower back, groin and shoulders.
You can practice this pose on its own or as part of a series with poses like Warrior II and Extended Triangle Pose. If you have difficulty bringing your hand to the ground, you can put your front forearm on your front thigh, or put a block on the floor next to your foot to prop up your hand.
Extended Side Angle Pose (Utthita Parsvakonasana)
Begin in Warrior II pose with your left foot in a straight line behind your right foot, with your feet about four to five feet apart. Your right leg should be bent with your knee over your ankle and your right foot should face out at a 45-degree angle. Bring your arms up parallel to the floor with one extended in front of you and one extended behind.
Beginner and Intermediate
Take your right forearm and place it on the thigh of your right leg. The left arm reaches to the away from you running along the left ear. Reach the arm forward so you can feel the stretch right above your left hip. This is where you can feel it in your lower back.
Advanced (full pose)
Keep your front knee over your ankle as you bring your torso forward and bring your right arm down to the ground to the outside of your right foot, as you extend your left arm over your ear. If you can, turn your head to look up toward that arm. Hold this pose for 30 seconds to a minute, and then switch sides.
- Works out the legs, buttocks, sides, chest and arms
- Stretches the shoulders, legs, groin, spine and chest
- The side stretch and twisting activates the organs in the abdominal area
- Lengthens the lower back muscles