Top arm long by the earGaze up toward the top handBack legChest openKnee over ankleExtended Side Angle
Utthita Pārśvakoṇāsana
Read what the gnome says
Side Angle! Wide legs, front knee bent right over the ankle, never past it. Forearm on the thigh, or hand to the floor. Reach the top arm long beside your ear and roll the chest open to the sky. Press the back foot down like a root. Don't collapse into the thigh. Breathe.
Works on Quadriceps · Glutes · Obliques · Adductors
How to do it
- Step the feet wide, turn the front foot out and bend that knee over the ankle.
- Rest the lower hand on the thigh or the floor and reach the top arm long beside the ear.
- Press the back foot down, open the chest to the side and hold, then switch sides.
Common mistakes
- Don’t let the front knee fall in past the ankle.
- Don’t dump the weight into the lower hand.
- Don’t crunch the top side of the neck: lengthen it.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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Chair Warrior IIBeginner
Chair-Supported TriangleBeginner
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