1
Start in Warrior II
Step wide, bend your right knee to 90° over the ankle, back foot parallel to the back of the mat.
How to do Extended Side Angle (Utthita Parsvakonasana)
2
Lower the Front Arm
Tilt your torso over your right thigh and rest your right forearm lightly on it.
3
Sweep the Top Arm
Reach your left arm up and forward, past your ear.
4
Make One Line
Press into the outer edge of your back foot so one straight line runs from your back heel to your fingertips.
5
Open the Chest
Turn your chest open and gaze up past your top arm. Hold for 5 breaths, then switch sides.
✅ Benefits
- Lengthens the whole side of the body
- Builds strength in the legs, hips and core
- Opens the hips, chest and shoulders
- Develops stamina in a wide stance
🌿 Wellness Support
- A full-body stretch that many people find energising
- A way to feel the connection between legs and upper body
⚠️ Precautions
- Stop if you feel pain, dizziness or strain in the knees, hips, neck or shoulders
- Keep the front knee stacked over the ankle
- Rest the forearm lightly; do not sink your weight into the front leg
- Look down or forward if turning the head is uncomfortable
🩺 Check With a Healthcare Professional First If You Have
- A recent injury or surgery to the knees, hips, neck or shoulders
- Pregnancy — check with your doctor or midwife first
- High or low blood pressure
- Balance problems
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