Extended Side Angle Pose (Utthita Parsvakonasana):

Name: Extended Side Angle Pose

Sanskrit: Utthita Parsvakonasana

Pronunciation: oo-TEE-tah Parsh-vah-cone-AHS-anna

Alternative name: Virabhadra Konasana/ Warrior angle

Pose level: Utthita Parvakonasana is a beginner-level yoga pose

Extended side angle pose

Anatomy Involved:

Extended side Angle pose requires the alignment of body and is considered  a base pose as many others can be derived from it.

It is known to benefit muscles and can be included in yoga with focus on muscles. Following body muscles are benefited by it:

  • Arms and shoulders
  • Lower and upper back
  • Hamstrings
  • Hips
  • Knees
  • Chest
  • Quadriceps
  • Psoas
  • Pelvic


Extended side Angle Pose is known to:

  • Strengthen the core, including abdominals and back muscles
  • Strengthen the shoulder joints
  • Stretch and strengthen the front of hips, inner thigh, ankle, and shins buttocks
  • Boosts energy level
  • Improve confidence
  • Counteracts the effects caused by prolonged bending of the back by sitting
  • Strengthen legs

Step-by-Step Instructions:

  • Begin in Mountain pose. Then, jump your legs about 4 ft apart, palms directed downwards and arms in a T position, reach out with the help of your fingertips;
  • Turn your right foot out, toes facing forward. Then, slightly turn your back foot inwards;
  • At this point your heels should be inline;
  • Now, bend the right knee so it is in line with your ankle;
  • Then, Bend your right elbow, placing it on your right thigh;
  • With a forward gaze, extend your left arm over your head, palm downward;
  • At this point a straight line should be formed by your back foot to the tups of your fingers;
  • This is the final pose.

Pose Modifications:

For Example, could the yogi use a supportive pillow or blanket. Is there another variation of the maneuver?

There are four variations of Extended Side Angle Pose:

  • Place the front hand on the block outside of the front foot.
  • Press the forearm on the thigh as if you are pushing it away from you.

For ease, one can modify the Extended Side angle Pose by the following:

  • Use a block under the front hand if the hand does not touch the floor naturally


Individuals with these conditions may want to avoid or seek expert opinion on carrying our Extended Side Angle Pose:

  • Frequent headaches or migraines
  • Blood pressure issues
  • Neck or shoulder injury
  • Insomnia
  • Hip injury

Poses Commonly Transitioned too:

Surya Namaskar A. is in a frequent position to transition into the following Utthita Parsvakonasana.