Extended Side Angle Pose
Utthita ParsvakonasanaA deep lateral lunge with a long top-side reach. Works the front leg hard while lengthening the underside waist, adductors and top shoulder.
- 01From a wide stance, turn the front foot out 90 degrees and the back foot in slightly.
- 02Bend the front knee toward 90 degrees, keeping the knee stacked over the ankle.
- 03Lower the front forearm to the thigh, or the hand to a block outside the front foot.
- 04Extend the top arm over the ear so there is one long line from the back heel to the top fingertips.
- 05Turn the chest up toward the ceiling and hold five breaths before switching sides.
- 01Press the front knee into the arm and the arm back into the knee.
- 02Back foot outer edge glued down.
- 03Reach the top hand past the head, not straight up.
- 01Dumping bodyweight into the bottom hand, which collapses the underside waist and loses the leg work.
- 02Letting the front knee travel past the ankle, which shifts load off the glute and onto the knee.
- 03Rounding the chest toward the floor, so the pose becomes a side bend with no rotation.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.