Extended Side Angle Pose

Extended Side Angle Pose, or Utthita Parsvakonasana in Sanskrit, is a standing pose that creates a deep stretch along the entire side body while building strength in the legs and core.

How to Perform

1. Start in Warrior II: Begin in Warrior II with your right knee bent, arms extended to the sides.
2. Lean Forward: On an exhale, bring your right forearm to rest on your right thigh, or place your right hand on the floor or a block outside your right foot.
3. Extend Your Top Arm: Reach your left arm overhead alongside your left ear, palm facing the floor. Create one long line of energy from your left foot through your left fingertips.
4. Open Your Chest: Roll your left shoulder back and stack your chest open toward the ceiling. Avoid collapsing into your front thigh.
5. Ground Through Your Back Foot: Press firmly through the outer edge of your left foot, keeping your back leg strong and straight.
6. Gaze Upward: If comfortable for your neck, turn your gaze up toward your left arm. Otherwise, look straight ahead or down.
7. Breathe Deeply: Hold for 5-8 breaths, feeling the stretch along your left side body with each inhale.
8. Release: Press into your feet to rise back to Warrior II. Repeat on the other side.

Benefits

• Stretches the groins, spine, waist, chest, and shoulders
• Strengthens the legs, knees, and ankles
• Stimulates abdominal organs and aids digestion
• Increases stamina and endurance
• Builds full-body integration and coordination

This pose is a beautiful reminder that strength and flexibility work together — just like in life.

Namaste,
Andrea Borghi
Green Yoga Inc