How to Master the Extended Side Angle Pose (Utthita Parsvakonasana) in No Time

Learn how to do Extended Side Angle Pose (Utthita Parsvakonasana) step by step with this easy to follow guide. Perfect for beginners and seasoned yogis alike.

Have you ever tried a yoga pose and thought, “Am I really doing this right?” You’re not alone! One pose that can feel a bit tricky at first but is totally worth it is the Extended Side Angle Pose (or Utthita Parsvakonasana).

This powerful yoga pose strengthens your legs, opens your hips, and stretches your whole body, from your toes to your fingertips. It’s one of those poses that makes you feel strong and graceful at the same time.

If you’ve been curious about how to nail this pose, you’re in the right place. I’ll walk you through everything, step by step, just like a yoga teacher guiding you in class.

Whether you’re brand new to yoga or have been practising for a while, you’ll find tips here to help you get the most out of this pose.

Why the Extended Side Angle Pose is awesome?

First, let’s chat about why you’d want to do this pose in the first place. Besides looking super cool, Extended Side Angle Pose offers some great benefits:

  1. Strengthens your legs and core: It fires up your quads, hamstrings, and abs.
  2. Improves flexibility: You’ll feel a good stretch in your hips, groin, and chest.
  3. Boosts balance and focus: This pose challenges you to stay steady while stretching, which helps improve your overall balance.
  4. Relieves tightness: It’s great for people who sit a lot (hello, desk workers!) because it stretches out stiff muscles.
  5. Makes you feel energized: After practising it, you’ll feel both relaxed and strong a perfect combination!

How to do Extended Side Angle Pose (Utthita Parsvakonasana) Step by Step

Now, let’s break it down into easy steps so you can practice it confidently at home. Ready? Let’s go!

1. Start in Mountain Pose (Tadasana)

  • Stand at the front of your mat with your feet about hip-width apart.
  • Relax your shoulders, stand tall, and take a few deep breaths.

This is just the pose where you’re grounding yourself and getting ready. Feel steady? Great! Now let’s get into the fun part.

2. Step Back into Warrior II

  • Step your left foot back so your legs are in a wide stance about 4 feet apart.
  • Turn your left foot out at a 90-degree angle (pointing to the side) while your right foot stays facing forward.
  • Bend your right knee so it’s stacked right over your ankle (like you’re in a lunge), but don’t let your knee go past your toes.
  • Stretch your arms out to the sides like a “T” and gaze over your right hand.

You’re now in Warrior II, which is a strong, active pose. Feel your legs working yet? Take a couple of breaths here before moving on.

3. Lower Your Right Hand

  • Now, gently bring your right hand down toward the floor, placing it inside your right foot.
  • If you can’t reach the floor, no worries! You can place your forearm on your thigh or grab a yoga block for extra support. It’s all about comfort and alignment.

4. Reach Your Left Arm Up

  • Stretch your left arm up toward the ceiling, and then reach it over your head, pointing your fingers toward the front of your mat.
  • You should feel a nice, long stretch from your left foot all the way to your left fingertips.

5. Keep Your Chest Open

  • Instead of letting your chest sink down, think about rotating your upper body toward the sky. This will help you stay open and balanced in the pose.

6. Hold and Breathe

  • Hold this position for 5 to 10 deep breaths.
  • On each inhale, feel yourself getting longer, and on each exhale, try to open up a bit more.

7. Come Out of the Pose

  • To come out, straighten your right leg and lift your arms back up to Warrior II.
  • Step back to the front of your mat into Mountain Pose and take a moment to rest.

8. Repeat on the Other Side

  • You got it! Now try it all again, but this time with your left leg forward.

Common Extended Side Angle Pose struggles and how to fix them

Even if you’re careful, it’s easy to slip into habits that make the pose harder (and less comfy). Here are a few things to watch out for:

  • Knee going too far forward: When you bend your front knee, make sure it doesn’t go past your toes. This puts too much strain on your knee. Just keep it right above your ankle.
  • Drooping chest: It’s tempting to let your chest collapse toward the floor, but try to stay lifted. Think about opening your heart up toward the ceiling.
  • Straining to touch the floor: If your hand doesn’t comfortably reach the ground, don’t force it. Use a block or rest your forearm on your thigh. The key is to stay balanced and strong.
  • Forgetting to breathe: We’ve all done it held our breath during a tough pose. But remember, your breath is what keeps you steady. Deep breathing makes everything easier!

Easy Modifications for Beginners

If you’re new to yoga or just feel tight in certain areas, here are a few ways to make Extended Side Angle Pose more accessible:

  • Use a yoga block: If reaching the floor is tough, place a yoga block under your hand for support.
  • Rest your forearm on your thigh: This helps take pressure off your lower body while still giving you the benefits of the pose.
  • Keep your stance shorter: A slightly smaller stance can help you feel more grounded and steady.

Frequently Asked Questions About Extended Side Angle Pose

1. How long should I hold this pose?

Usually, holding it for 5 to 10 breaths on each side is a good goal. As you get stronger, you might want to hold it longer.

2. Can I practice this pose if I have tight hips?

Yes! In fact, this pose can help open up tight hips. If you’re feeling really stiff, just modify the pose by placing your forearm on your thigh or using a block.

3. What if my balance feels shaky?

Shaky balance is normal when you’re learning new poses. To help with this, focus on pressing down into your feet and engaging your core. Also, keeping your gaze steady (called a “drishti” in yoga) can help keep you more stable.

4. What should I focus on when practising this pose?

Focus on your alignment especially your front knee and your chest. Your knee should stay right over your ankle, and your chest should be open, not sinking down toward the floor.

5. How can I make the pose more challenging?

To take it up a notch, you can try a “bound” version, where you wrap your top arm behind your back and reach your bottom arm under your thigh, trying to clasp your hands together. This deepens the stretch and works your shoulders.

Conclusion

The Extended Side Angle Pose is one of those yoga poses that gives you so much bang for your buck. It stretches, strengthens, and challenges your balance all at once. Plus, it feels amazing when you get it right!

Remember, there’s no rush to “perfect” this pose. Yoga is all about the journey, not the destination. So, whether you’re using a block, resting your forearm on your thigh, or working on the full pose, you’re still getting tons of benefits.

Take your time, breathe deeply, and enjoy the stretch!

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