Extended Side Angle Pose anatomy
Extended Side Angle Pose · Utthita Parsvakonasana · Tư thế góc nghiêng mở rộng
Extended Side Angle Pose mainly works quadriceps, gluteus maximus (right), sartorius (right), gluteus medius (left); it stretches adductors, external oblique (left), quadratus lumborum (left), latissimus dorsi (left); tibialis anterior (right), fibularis group (left), erector spinae stabilize.
Opening the 3D model…
From Warrior II, tilt your torso over the front leg with the forearm on the thigh or the hand on the floor, and reach the top arm over your ear. The body forms one long line from the back heel to the top fingertips.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (right), Sartorius (right), Gluteus medius (left), Deltoid (left), Triceps brachii (left), Serratus anterior (left), External oblique (right), Internal oblique (left)
Stretching: Adductors, External oblique (left), Quadratus lumborum (left), Latissimus dorsi (left), Pectoralis major (left)
Stabilizing: Tibialis anterior (right), Fibularis group (left), Erector spinae, Transversus abdominis, Triceps brachii (right), Trapezius
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent
- Gluteus maximus · Working (contracting): Externally rotates the front hip
- Deltoid · Working (contracting): Holds the top arm reaching overhead
- External oblique · Working (contracting): Helps rotate the chest open toward the ceiling
- Internal oblique · Working (contracting): With the right external oblique, turns the chest open toward the ceiling
- External oblique · Stretching: Lengthens along the top side of the waist
- Latissimus dorsi · Stretching: Lengthens as the top arm reaches over the ear
- Pectoralis major · Stretching: Lengthens as the chest turns toward the ceiling
- Fibularis group · Stabilizing: Presses the outer edge of the back foot down
- Triceps brachii · Stabilizing: Supports the lower arm on the thigh or the floor
Practice cues
- Track your front knee over your second toe
- Reach in one line from back heel to top fingertips
- Rotate your chest toward the ceiling; don't collapse forward
Benefits
- Stretches the sides of the torso, latissimus dorsi and adductors
- Strengthens the thighs and glutes
- Opens the chest and shoulders
- Builds endurance and stability in the legs
Cautions / contraindications
- Use caution with knee pain: track the front knee over the second toe
- Use caution with neck pain: look at the floor instead of up
- Shoulder injury: keep the top hand on the hip instead of overhead
- Go gently with hip pain: shorten the stance
Easier variations
- Rest the forearm on the front thigh instead of the hand on the floor
- Place the lower hand on a block inside or outside the front foot
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Extended Triangle Pose Utthita Trikonasana
- Reverse Warrior Viparita Virabhadrasana
- Warrior II Virabhadrasana II
- Upward Salute Urdhva Hastasana
- Chair Pose Utkatasana
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)