Side Seated Angle Yoga Pose

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

svadisthana – the sacral chakra
related poses
How To Do Side Seated Angle Yoga Pose
  1. Begin seated in Staff Pose (Dandasana). Spread your legs as wide as you can comfortably manage, making sure not to force yourself which puts strain on the groin and inner thighs. Keep your toes and knees pointing up at the ceiling, taking care to not allow them to roll outward as you spread them.
  2. Exhale, twisting your torso to the right. Lean your torso as far as you can over your right leg, reaching actively through your arms and all the way out of your fingertips. Try to bring your forehead down to your right knee, grabbing onto your foot if possible. If you can’t reach your foot, grab your ankle or place your hands on your leg. Your arms should be slightly bent at the elbows, your shoulders and neck relaxed.
  3. To get the most out of this leg stretch, keep your legs and feet active. Point your toes or flex the balls of your feet outward, or push out through the heels to really deepen the stretch. Push your knees down toward the floor, straightening them out as much as possible. Try to fold deep enough to press the forehead, stomach and chest into the leg, keeping your spine nice and long.
  4. Hold this position for 30-60 seconds, taking controlled breaths. To come out, slowly roll your body up and off of your leg, walking your hands up to the sitting position. Keep your legs spread and immediately repeat on the other side.
  • Breathe deeply through each step.
  • Do not perform if you have back, leg or hip injury.
  • Do not force your legs to spread further than comfortable in order to deepen the stretch. Instead, this will tighten the groin muscles and make it more difficult to stretch the legs.

Try placing a blanket under your heels if they are pushing too hard into the floor.

Stretches & Strengthens

All Muscles: Hamstrings, calves, quads, back

Target Muscles: Hamstrings, calves

Health Benefits of Side Seated Angle Yoga Pose
  • Improves flexibility.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Parsva Upavistha Konasana

(parsh-vah oo-pah-VEESH-tah cone-AHS-anna)

parsva: side, near, proximate
upavistha: sitting, seated
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?