Extended Side Angle Pose (Utthita Parsvakonasana): Video Tutorial & Yoga Guide
| Workout | Extended Side Angle Pose (Utthita Parsvakonasana) |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Hamstrings, Lats |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Stability and Flexibility |
| Exercise Type | Yoga and Strength |
| Difficulty | Beginner to Intermediate |
Extended Side Angle Pose (Utthita Parsvakonasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Extended Side Angle Pose (Utthita Parsvakonasana): Step-by-Step Guide
- Step 1: Stand in Warrior II Pose. Step your feet wide apart. Turn your front foot out 90 degrees and keep your back foot slightly angled in. Stretch your arms straight out at shoulder height.
- Step 2: Bend your front knee deeply. Keep your knee stacked directly above your ankle. Stay grounded by pressing firmly into both feet.
- Step 3: Lower your front arm. Rest your forearm lightly on your front thigh. Stretch your top arm up toward the ceiling. Open your chest and keep your back leg strong.
- Step 4: Stretch your top arm over your head. Create a straight line from your back heel to your top fingertips. Rotate your chest upward to deepen the stretch.
- Step 5: Hold and breathe. Stay strong in your legs and stretch through your arms. Breathe steadily and hold for 3-5 breaths.
- Step 6: Return to Warrior II. Push into your feet to lift back up. Repeat the pose on the other side.
Extended Side Angle Pose (Utthita Parsvakonasana): Overview
The Extended Side Angle Pose (Utthita Parsvakonasana) strengthens your legs, stretches your hips and side body, and opens your chest and shoulders. It improves balance, stability, and posture while enhancing core engagement. This pose energizes the body, boosts flexibility, and cultivates a sense of grounding and expansion.
Extended Side Angle Pose (Utthita Parsvakonasana): Benefits
This exercise strengthens your legs and core while stretching your chest, hips, and spine. It improves balance and stability and helps release tension in your body.
Extended Side Angle Pose (Utthita Parsvakonasana): Pro Tips & Advanced Techniques
- Align Your Front Knee: Keep your knee directly over your ankle to protect your joints.
- Engage Your Core: Use your core to support your balance and deepen the stretch.
- Stretch Fully: Reach through your top arm to lengthen your body.
- Modify if Needed: Place a block under your lower hand for support if your hips feel tight.
Extended Side Angle Pose (Utthita Parsvakonasana): Progression Plan
Beginner
Intermediate
Advanced
Extended Side Angle Pose (Utthita Parsvakonasana): Frequently Asked Questions (FAQs)
What does Extended Side Angle Pose work on?
+It strengthens your legs and core while stretching your hips, chest, and spine.
Is this pose good for beginners?
+Yes, beginners can rest their lower arm on their thigh for support.
How long should I hold this pose?
+Hold it for 3-5 breaths and repeat on both sides.
What should I avoid in this pose?
+Avoid collapsing your chest or letting your front knee fall inward. Stay active and aligned.
Can this pose improve flexibility?
+Yes, it helps stretch the hips, groin, and spine, improving flexibility over time.
