Pose Breakdown: Extended Side Angle Pose
Find your best angle. Extended Side Angle Pose (Utthita Parsvakonasana) is an incredibly common yoga pose that’s part of both the Ashtanga Primary Series and the Dancing Warrior Vinyasa flow. It’s a lot like Triangle Pose but with a lunge — and if you practice Bikram Yoga or other yoga within the Ghosh lineage, this is essentially what you know as Triangle Pose.
This pose is beginner-friendly, but it can be surprisingly difficult! While you have one arm toward the ground, your legs are the main thing keeping you upright, creating a balance challenge. It’s also extremely scalable: Some simple adjustments like a block under your hand can help with balance, while other quick modifications like a bind can turn up the difficulty.
Benefits of Extended Side Angle Pose
Improves balance
Increases energy
Opens your hips
Strengthens your legs
Stretches the spine and side body
Contraindications
Avoid this pose if you have any injuries that could keep you from holding a lunge position comfortably.
How to Do Extended Side Angle Pose
Start in Warrior II with your right leg forward. Make sure you feel nice and sturdy.
Keeping your front leg bent, tilt forward at the hips so your right arm is reaching toward the ground.
Reach your left arm up toward the sky and let your chest open wide.
Rest your right arm or forearm gently on your right thigh, touch the ground on either side of your right foot, or set it on a block. Press into both feet and try not to lean on your front arm.
If it’s comfortable, turn your gaze up toward your left hand.
Follow Up Poses for Extended Side Angle Pose
Bird of Paradise
Lizard Lunge
Extended Side Angle Variations and Props
1. Side Angle with a Block
Resting your lower arm or hand on a block can help with balance and alignment.
2. Fallen Extended Side Angle
Also known as Modified Side Plank. In this variation, let your front knee come to the floor.
3. Bound Extended Side Angle
Wrap your upper arm behind you and grasp your hands together. You can use a strap, scarf, bandana, or whatever you have handy if your hands can’t reach each other. You can stay there, or pop up into Bird of Paradise.
4. Revolved/Reverse Extended Side Angle
Twist to the other side, with your opposite-side arm reaching toward the floor instead. Try putting your hands into Anjali Mudra (aka Prayer Position) for an added shoulder stretch.
Utthita Parsvakonasana Meaning and Background
Extended Side Angle is a posture described in Yoga Makaranda, a 1934 text by Tirumalai Krishnamacharya, a teacher and healer that played a large role in shaping modern yoga practice. It spread through his students Patthabi Jois, who developed and promoted Ashtanga Yoga, and BKS Iyengar, whose 1966 book Light on Yoga helped popularize asana practice throughout the world.
As for its name, it’s a pretty direct translation: “Utthita” means “extended,” “parsva” means “side,” and “kona” means “angle.”
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