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Extended Side Angle

Utthita Parsvakonasana

This standing posture will open your hips and chest, strengthen your legs, and warm your entire body.

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Step By Step

  1. From a standing position, step your feet 3.5 to 4 feet apart.Turn your right foot to the right 90 degrees and keep your left foot pointing forward.
  2. Bend your right knee until your right thigh bone is parallel to the floor. Keep your right knee stacked directly above your right ankle. Press your right knee slightly to the right to keep it from collapsing inward.
  3. Lift your arms out to the side to shoulder height and keep them straight.Turn your palms to face the floor.
  4. Lengthen your spine and reach your torso toward the right to lengthen the sides of your body. Place your right fingertips on the floor (or a block placed on the inside or outside of your right foot). Reach your left arm straight up to the ceiling or over your head.
  5. Turn your head to look straight up if that is comfortable for your neck.
  6. Lengthen from your left foot all the way to your left fingertips to stretch the sides of your body and torso. Continue to root down through your feet, sink into your hips, and open your chest.
  7. Hold for several breaths. Release to a standing position and repeat on the other side.
Pose Name

Other Names

  • Bent Knee Triangle


  • Strengthens upper back, legs, and arms
  • Stretches groins, hips, inner thighs and chest muscles, while lengthening spinal and intercostal muscles
  • Increases energy and stamina while building internal heat


  • High blood pressure
  • Neck injury or pain - Instead of turning your head to look forward over your front hand, look straight ahead
  • Knee injury


  • You can place your bottom hand on a block on the inside or outside of your front foot to allow for more length
  • You can practice this posture against a wall if you struggle with balance
  • If you have a neck injury you can avoid looking up and look forward instead


This posture balances the Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), and Solar Plexus Chakra (Manipura). Practicing this posture can help one feel stable, connected and powerful, while helping to balance emotions.