How to Do Utthita Parsvakonasana Pose | Extended Side Angle Pose

We absolutely love Extended Side Angle Pose because it makes us feel so strong, long, and expansive. It’s one of those poses that really wakes up the whole body, from the outer edge of your back foot all the way to your fingertips. It’s a beautiful way to build heat in the legs while finding a delicious stretch through the side of the waist.

Whether you’re feeling a bit sluggish or just need to find your centre, this pose is such a gift. It’s all about creating space where things might feel a bit tight and finding your own unique expression of the shape. There’s no need to rush or push; it’s simply about feeling into the movement and honouring where your body is at today.

In this guide, we’ll walk through the steps to practise this pose with ease, including some of our favourite ways to use props to make it feel just right for you.

How To Do Utthita Parsvakonasana (Extended Side Angle Pose)

Find your foundation
Step your feet wide apart on your mat. Turn your right foot out 90 degrees and keep your left foot slightly turned in or parallel to the back of the mat. Line up your right heel with the arch of your left foot so you feel nice and stable.

Sink into the legs
Bend your right knee so it sits right over your ankle. Sink your hips down a little, feeling your thigh muscles wake up. Keep that back leg strong and straight, pressing the outer edge of your left foot firmly into the earth.

Create space and support
Reach your right arm forward to find some length through your side, then gently rest your right forearm on your right thigh. This is a great place to stay! If you want to go a little deeper, you can place your right hand on a block inside or outside your foot.

Reach and open up
Sweep your left arm up towards the sky or extend it over your ear, creating one long line of energy from your back heel to your fingertips. Turn your chest slightly towards the ceiling and let your gaze follow your top hand if that feels okay for your neck.

Breathe and release
Take a few deep, nourishing breaths here, feeling the expansion in your ribs. If you’re practising this as part of a Yin Yoga flow, you might choose a more supported version to hold for longer. When you’re ready, press through your feet to come up and repeat on the other side.

The Benefits of Utthita Parsvakonasana (and Yoga in General)

Extended Side Angle is a powerhouse for building strength in your lower body. It engages your quads, hamstrings, and calves, helping you feel grounded and stable from the earth up. Because of the gentle twist and the way we lengthen through the side body, it’s also wonderful for opening up the hips and encouraging a healthy, aligned spine. You might even notice a little boost to your digestion as those abdominal organs get a gentle massage!

Beyond the physical, this pose is a beautiful way to find mental clarity. When we focus on the breath and the reach of our arms, it helps to quiet the chatter of the mind and brings us right into the present moment. It’s an empowering shape that builds both concentration and confidence, leaving you feeling revitalised and ready for whatever your day holds.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner sense of power and balance that stays with you long after you’ve stepped off the 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