Extended Side Angle
Utthita Parsvakonasana · From warrior II, reach long over the front leg — one straight line from back heel to fingertips.
Drag to rotate
Muscles worked
Also works
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Extended Side Angle
- 1Start in warrior II with the front knee bent over the ankle.
- 2Lower your front forearm onto your front thigh (or your hand to a block or the floor).
- 3Reach your top arm over your ear so it continues the line of your back leg.
- 4Turn your chest open toward the ceiling and hold for 5 breaths each side.
When to pick it: Pick it to stretch the whole side body while the legs work — great in standing sequences.
Form cues
- One long line from heel to hand
- Press the front knee toward the little toe
- Don’t lean your weight on the arm
Common mistakes
- Collapsing onto the front thigh
- Front knee caving in
- Back foot heel lifting
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.