Extended Side Angle (Utthita Parsvakonasana): How to Do It, Benefits & Cautions
From Warrior II, a side bend forming a long diagonal from foot to fingertips.
Level: Intermediate · Hold: 30 seconds · Type: Standing · Target areas: Legs & Hamstrings, Core & Abs · Done on both sides
Benefits ✨
- Strengthens the side body and legs
- Opens the hips
- Stretches the whole side of the body
Step by step 🧘
1) From warrior II, bend your front knee over the ankle.
2) Exhale and rest your front forearm on your thigh or lower your hand to the floor or a block.
3) Reach your top arm alongside your ear to lengthen the side body.
4) Form one long diagonal from foot to fingertips, then switch sides.
Breathing and cautions 🌬️
Exhale to fold sideways and reach the top arm long.
- Keep the front knee stacked over the ankle
Helpful props: Block
How Yoga Play recognizes Extended Side Angle 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Step your feet wide apart
- Keep both feet on the floor
- Reach one hand down and the other up
Joint angles read from the sample photo above: knee about 111°, hip about 176°, elbow about 168°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Mountain Pose
The foundation for all standing poses, aligning the body from soles to crown.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Extended Side Angle?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Extended Side Angle suitable for beginners?
Extended Side Angle is an intermediate pose. Warm up with basic poses first, and reduce the range or use props if it feels like too much.
How does Yoga Play check Extended Side Angle?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.