Extended Side-Angle – Utthita Parsvakonasana

Extended Side Angle Yoga Pose-Utthita Parsvakonasana
This pose is commonly instructed before or after Warrior II. One great standing series is to go from Warrior II into Reverse Warrior than to Extended Side-Angle into Triangle, but for the purposes of this guide, I’ll begin from Mountain Pose.

  • From Mountain Pose, step your feet wide apart (approximately 3-4 feet).
  • Inhale and raise your arms up to shoulder height.
  • Turn your right foot in to about a 90 degree angle and turn your left foot out directly to the side.
  • Exhale, bend your left knee so that it comes directly over your left ankle.
  • Bend your left arm and rest it on top of your left thigh.
  • Stick your butt out as far as you can behind you (exaggeratedly so) and than tuck your left butt cheek under as tight as you can (I know if sounds crazy, but trust, you’re working to get your thighs in proper alignment and getting the most work out of your legs this way!) and bring that booty back in line with your torso.
  • Raise your right arm up overhead, bringing it in line with your ear (think about trying to draw your shoulder back and hollow out the armpit) and turn your head to look up towards your right elbow.
  • For a greater challenge and a deeper stretch straighten your left arm, and lower the fingertips down to the outside edge of your left ankle.
  • Lift and spread your toes to ground your feet and create length, than lower your spread toes back down to the mat.
  • Hold the pose for several steady breaths than inhale and come up.
  • Repeat on the other side.

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