Extended Side Angle Pose

Standing Asana

Key Benefits

  • relieves stiffness in legs, hip muscles, wrists, necks, shoulders, elbows and makes hip joints and spine elastic

  • while the head is resting on knees the abdominal organs are contracted and tones

  • removes stiffness in wrists

  • corrects round and drooping shoulders

  • deep breathing easier in full pose

  • calms the brain

How to get into Parsvottanasana

  1. Stand in Tadasana, Place hands on hips. Extend the arms over the head, turn the arms out, sweep the arms around as you bend the elbows bring the palms together with fingers pointing up towards the neck, into Paschima Namaskarasana. Expand the chest and lift the sternum. 

  2. Jump feet 3 1/2 feet apart. Turn right foot 90 degrees to the right and turn the left foot all the way in, as you turn the torso facing to the front leg. Breath. 

  3. Look up towards the ceiling, lengthening the torso away from the hips and lengthen the front spine over the front leg maintaining a straight spine and extend torso parallel to the floor. Look forwards. 

  4. Extend spine down the leg, bringing stomach to the thigh, chest to knee, and chin to shin. Look towards the foot.     


  • Use a wall with the heel of the back foot against the wall, for balance stability

  • Place hands on waist and bring the elbows back behind the torso as you open the chest. 

  • Hold elbows or wrists behind torso if your hands will not come into Paschima Namaskarasana

  • Place hands on the ground or on blocks on either side of the front foot. 


  • This pose can be done in phases as your hamstrings start to open and you can extend the torso over the leg. 

  • Phase 1- Extend torso towards the ceiling, lengthening the torso away from the hips and extend the spine upwards 

  • Phase 2- lengthen the torso parallel to the floor, hands either on hips or on either side of the foot, concave the back.

  • Phase 3 - extend torso over the front leg resting the head on the leg. As in picture

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