How to Do Baddha Utthita Parsvakonasana Pose | Bound Extended Side Angle Pose

We are so excited to share this strong and heart-opening pose with you! Bound Extended Side Angle is one of those poses that makes us feel incredibly capable and grounded. It’s a beautiful combination of a deep hip opener, a side body stretch, and a gentle twist, all wrapped into one powerful movement.

Whether you’re looking to build a bit of heat in the legs or you want to find more space in your chest and shoulders, this pose meets you exactly where you are. Don’t worry if the “bind” feels a bit far away today—there are so many ways to play with this shape using props or simply resting your arm on your thigh. It’s all about how it feels in your body, not how it looks!

In this guide, we’ll walk you through the steps to find your version of this pose, focusing on stability and breath as we go.

How To Do Baddha Utthita Parsvakonasana (Bound Extended Side Angle Pose)

Find your wide stance
Start standing at the top of your mat with your feet hip-width apart. Take a big breath in, and as you exhale, step your feet wide (about 3-4 feet apart) so your heels are in one line.

Set your foundation
Turn your right toes out 90 degrees to face the front of your mat, and keep your left foot grounded. Bend your right knee so it sits right over your ankle, creating a strong, stable base for your legs.

Lean into the side stretch
Inhale to find length, then as you exhale, lean your torso over your right thigh. You can start by resting your right elbow on your thigh or reaching your right hand down towards the floor (a block is your best friend here!).

Explore the bind
Reach your left arm up and then behind your back. If it feels okay, reach your right arm under your right thigh to find your left hand. If the hands don’t meet, simply hold onto your shirt or use a strap to bridge the gap—honour where your body is today.

Breathe and release
Keep your chest rolling open towards the sky and your gaze soft. Stay here for 3-5 deep breaths, or if you’re practising Yin Yoga, you might choose a less intense version to hold for longer. To come out, gently release the hands and press through your feet to stand tall.

The Benefits of Baddha Utthita Parsvakonasana (and Yoga in General)

This pose is such a powerhouse for building lower body strength. By holding this deep lunge, we’re really engaging the quads, hamstrings, and glutes, which helps us feel more stable and grounded in our everyday movements. It’s also a beautiful way to find more space in the hips, groins, and side body. If you spend a lot of time sitting at a desk, you’ll love how this opens up the chest and shoulders, helping to release that built-up tension and improve your posture.

Beyond the physical, this pose is a wonderful way to practise focus and resilience. Because it requires a bit of balance and concentration, it naturally helps to quiet the mind and bring you right into the present moment. The gentle twist also supports your digestive system, leaving you feeling refreshed from the inside out. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner steadiness and grace that stays with you long after you’ve stepped off your mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla