If you’ve been seeking a unconfined side stretch, squint no remoter than the extended side wile pose in yoga, moreover known as utthita parsvakonasana in Sanskrit. Not only does it stretch the side of your torso, but it moreover stretches the side of your legs, and it plane gives you a deep stretch in your groin.

How does this all work? Utthita parsvakonasana creates a long side wile all the way from your when heel to the tips of your fingers as you wrench tightly in your front leg. It’s a preparatory pose for many wide legged-poses, as it’s unconfined for opening the hips, and is found most often in the warrior vinyasa spritz sequences.

Here’s how to get into it and perform it with proper form.

Extended Side Wile Pose (Utthita Parsvakonasana): Step-by-Step Instructions

Set up

  • Start in mountain pose. On an exhale, step your left foot when three to four feet into Warrior 2 pose, with your foot turned 90 degrees so that your left wily is in line with your right heel.
  • Bend your right knee to a 90-degree wile directly over the ankle, with the toes of your right foot pointing forward. Reach your right arm forward and your left arm when to create a “T” shape with your palms facing down. Press your left foot firmly into the ground, and square your chest and hips to the left side.

Getting into the pose

  • On an inhale, engage your core and reach forward with your front arm to lengthen your waist. Place your right hand to the outside of your ankle, on a yoga block, on the floor, or bring your right forearm to your thigh.
  • Then, exhale and reach your left arm up and forward, bringing your biceps by your left ear to stretch your side plane more, keeping as much length through the left side of your soul as possible. Your soul should form a straight line from your fingers to the heel of your when foot.


  • Align your front knee over the part-way of your foot. Press your when heel down, firmly into the ground. Engage your cadre and alimony your torso facing to the side.
  • Create a long, extended line from your heel to your left fingertips. If possible, turn your gaze to your top hand.

How to Make Extended Side Wile Pose Easier

extended side wile pose forearm | Extended Side Wile Pose

  • If you can’t reach the floor with your hand, use the variation of the forearm on the thigh or a woodcut outside the toddle to help support your hand.
  • To reduce the stress on your hips, step your when foot closer to your front foot .
  • If your neck is tight, squint lanugo at the ground or to the side instead of up at your top hand.
  • If reaching up and forward proves too difficult, just reach for the ceiling.

How to Intensify Extended Side Wile Pose

  • To deepen the pose, protract to engage your abs and spin your torso unshut to the side, instead of the collapsing the chest toward the floor.
  • Reach your top hand forward so your arm is closer to your head. This will create a longer line from your heel to hand, and create increasingly of a stretch on the side of your body.

Benefits of Extended Side Wile Pose

  1. Stretches your ankles, legs, groin, back, and sides of your torso.
  2. Helps to open your chest as you twist to reach your stovepipe wide.
  3. In wing to stretching, it moreover strengthens your leg muscles and your cadre as you fight for stability and wastefulness in the pose.

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