Traditional

Extended Side Angle Pose

Utthita Parsvakonasana

Bend the front knee and lengthen the top side of the body.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Block optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Extended Side Angle Pose: Start in a wide stance and bend the front knee deeply. Place the lower hand to the floor, a block, or the thigh. Reach the top arm overhead so the side body forms one long line. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Extended Side Angle Pose: Press into the feet and lift the torso back upright. Straighten the front leg and reset the stance before switching sides. Pause in a neutral position for a moment before continuing.