Young fit woman doing Ashtanga Vinyasa Yoga asana Utthita parsvakonasana - extended side angle pose advanced variation



  1. Begin in Mountain Pose (Tadasana). 
  2. INHALE and step your feet 3 ½ to 4 feet apart.  Bring feet parallel.
  3. Bring your arms to shoulder height, palms facing down.  Turn your right foot 90 degrees to the right.
  4. EXHALE and bend your right knee bringing the thigh parallel to the floor.  Align your knee over your ankle.
  6. EXHALE and bend to the right, bringing your fingertips to the floor just outside of your right foot.
  7. INHALE reach your left arm up then lower the arm alongside your ear, palm facing down.  Gaze toward your top arm.
  8. Hold the pose and 5-6 take slow, deep breaths.
  9. INHALE and rise.
  10. EXHALE and step your feet together.
  11. Repeat opposite side.


  • Gaze toward the floor. 
  • Rest your forearm on your thigh instead of reaching to the floor.


  • Strengthens legs and ankles; stretches groins and shoulders
  • Stimulates abdominal organs
  • Improves stamina

When to Avoid

  • Avoid this pose if you have high or low blood pressure.
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