Utthita Parsvakonasana

Extended Side Angle Pose

Standing Asana

Mr. Iyengar

Key Benefits

  • Increases stamina in Yoga

  • Tones up the ankles, knees, and thighs

  • Corrects defects in the calves and thighs

  • Develops the chest

  • Reduces fat around the waist and hips

  • Relieves sciatica and arthritic pains

  • Increases peristaltic activity and aids elimination

How to get into Utthita Parsvakonasana

  1. Stand in Tadasana, jump feet 4 1/2 feet apart, turn right foot 90 degrees to the right and turn the left foot slightly in.

  2. Bend the right leg until the thigh and the calf form a right angle; and extend the arms out.

  3. Exhale and lengthen the trunk sideways to the right, place the right fingertips on the floor by the side of the right foot. As you lengthen the trunk the right armpit chest and outer side of the right knee touch. Open the chest and turn the trunk towards the ceiling.

  4. Lengthen the left arm and rotate the arm, as you rotate the arm extend it out over the left ear and turn the head to look past the left thumb. 

  5. Remain in this pose for 30 seconds to a minute, breathe evenly.

  6. Inhale and return step 1, resisting with the right arm. Repeat the same posture on the left side. Exhale and jump back to Tadasana.


  • Use a brick or chair for tight hamstrings or back

  • Stand against a Yoga Horse for ankle, knee, hip, back, shoulder, or pregnancy as instructed by an Iyengar Teacher

  • Stand against the wall for balance

or alignment problems