Extended Side Angle Pose • Utthita Parsvakonasana


STEP 1 - Begin in Warrior II with your right leg forward, toes facing the front edge of the mat and back toes rotating slightly inward. Keep your torso facing the left edge of the mat and start to bring the torso down over the front leg.

STEP 2 - Drop your right hand to the mat or a block on the inside or outside of the foot. Externally rotate your left arm, bringing the left arm overhead and reaching the fingers towards the front of the mat. Keep your inner left arm alongside your ear. Draw your shoulders down your back and broaden through your collar bones.

STEP 3 - Spin the left palm down to face the ground. Direct your right sitting bone back towards the inner left heel. Engage the left thigh by internally rotate your left thigh, and rotate your rib cage and heart towards the sky. Repeat the pose on your second side.

Target Area:

Lengthens spine, torso, inner thighs, and calf muscles.

Therapeutic Focus:

Relives back pain and stimulates abdominal organs.

Props & Modifications:

To find the modified version of the pose, drop your right elbow on the right thigh just above the knee. Press down into the the right elbow to lift up out of the shoulder and create space. Reach the left hand up towards the sky.