Extended Side Angle Yoga Pose

Extended Side Angle Yoga Pose is a standing pose that targets the hamstrings and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses
How To Do Extended Side Angle Yoga Pose
  1. Begin by entering the Mountain Pose (Tadasana), standing up straight with your feet together and arms loose at your sides.
  2. Exhale and step your feet apart so that they are about 3 to 4 feet apart. Both toes should be pointing forward, soles of the feet pressed against the floor. Distribute your weight evenly on each side, keeping your torso long and straight as you breathe.
  3. Inhale, lifting up both of your arms simultaneously until they are parallel with the floor, palms facing the floor and fingers outstretched.
  4. Turn your right foot inward just slightly. Turn your left foot out about 90 degrees. Adjust your ankles so that your heels are aligned. Contract your thighs and rotate your left thigh outward so that the center of your kneecap lines up with the center of your ankle. Roll your right hip a little inwards while twisting your torso to the right. Anchor your right heel to the ground.
  5. Exhale and bend your left knee so that it is directly above your left heel. Your shin should be perpendicular to the ground.
  6. Bend your torso to the left over your left knee and place your left hand on the floor outside your left ankle. Press down with your fingertips or palm. As you bend reach your right arm up towards the sky. Push your left knee into your left arm. Turn your head so that you are looking up at your extended arm.
  7. Hold for 30-60 seconds. Switch sides and repeat.
  • Breathe deeply through each step.
  • If you have a history of neck injuries, do not turn your head to look up at your extended arm. Instead, lengthen the neck and look forward or at the ground.
  • If you have a history of bad headaches, blood pressure issues or insomnia, consult an instructor or doctor before attempting this pose.
If you cannot reach the ground when you bend over your knee, use a yoga block or simply rest your forearm on your knee.
If you’re having trouble anchoring your back heel to the floor, perform this pose close enough to a wall so that you can brace your heel against it.
Stretches & Strengthens

All Muscles: Ankles, knees, calves, hamstrings, quads, shoulders, spine, groin

Target Muscles: Calves, hamstrings, quads, shoulders

Health Benefits of Extended Side Angle Yoga Pose
  • Stimulates internal organs.
  • Aids digestion and reduces symptoms of constipation.
  • Increases stamina.
  • May relieve back pain, osteoporosis, sciatica and menstrual cramps.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Utthita Parsvakonasana

(oo-TEE-tah parsh-vah-cone-AHS-anna)

utthita: extended, risen, elevated
parsva: side, near, proximate
kona: angle, corner
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?