Quick Answer
Extended Side Angle (Utthita Parsvakonasana) is a beginner yoga exercise that targets your quadriceps, obliques and adductors. It uses only your bodyweight. From Warrior II, lower front forearm to front thigh (or hand to floor).
Video Tutorial
How to Perform the Extended Side Angle (Utthita Parsvakonasana)
- 1
From Warrior II, lower front forearm to front thigh (or hand to floor).
- 2
Reach top arm overhead, biceps by ear.
- 3
Open chest toward the ceiling; gaze up under top arm.
- 4
Front knee stays bent at 90°.
- 5
Hold for 5 breaths, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Extended Side Angle (Utthita Parsvakonasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Extended Side Angle (Utthita Parsvakonasana) work?
The Extended Side Angle (Utthita Parsvakonasana) primarily targets your quadriceps, obliques and adductors.
What equipment do I need for the Extended Side Angle (Utthita Parsvakonasana)?
The Extended Side Angle (Utthita Parsvakonasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Extended Side Angle (Utthita Parsvakonasana) suitable for beginners?
Yes. The Extended Side Angle (Utthita Parsvakonasana) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Extended Side Angle (Utthita Parsvakonasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Extended Side Angle (Utthita Parsvakonasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps, obliques and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.