Extended Side Angle with Forearm on Thigh anatomy
Extended Side Angle with Forearm on Thigh · Utthita Parsvakonasana (Forearm on Thigh) · Tư thế góc nghiêng mở rộng tựa cẳng tay
Extended Side Angle with Forearm on Thigh mainly works quadriceps, gluteus maximus (right), deltoid (left), triceps brachii (left); it stretches adductors, obliques (left), quadratus lumborum (left), latissimus dorsi (left); tibialis anterior (right), gluteus medius (left), fibularis group (left) stabilize.
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From Warrior II: right foot turned out 90°, right knee bent about 90° right over the ankle, left leg straight behind with the outer edge of the left foot pressing down. Exhale, tilt the torso to the right from the hip and rest the right forearm on the right thigh near the knee; the arm only rests there, the body's weight does not sink onto the thigh. Reach the left arm diagonally over the left ear, chest open to the side, the whole body one long line from the back heel to the top fingertips. This is the easier form of the Extended Side Angle Pose with the hand on the floor: the torso stays higher, so the back stays long more easily. The front thigh and buttock work hard to hold the knee bent, both inner thighs stretch, and the left side lengthens from hip to armpit. With shoulder pain keep the top hand on the hip; with neck pain look straight ahead or down at the floor.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (right), Deltoid (left), Triceps brachii (left), Serratus anterior (left)
Stretching: Adductors, Obliques (left), Quadratus lumborum (left), Latissimus dorsi (left), Pectoralis major (left)
Stabilizing: Tibialis anterior (right), Gluteus medius (left), Fibularis group (left), Obliques (right), Erector spinae, Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the front knee bent
- Gluteus maximus · Working (contracting): Holds and externally rotates the front hip
- Deltoid · Working (contracting): Holds the top arm reaching overhead
- Serratus anterior · Working (contracting): Rotates the shoulder blade upward as the arm reaches over the ear
- Obliques · Stretching: The left side of the waist lengthens from hip to armpit
- Latissimus dorsi · Stretching: Lengthens as the left arm reaches over the ear
- Pectoralis major · Stretching: Lengthens as the chest opens to the side
- Gluteus medius · Stabilizing: Steadies the back hip
- Fibularis group · Stabilizing: Presses the outer edge of the back foot down
- Obliques · Stabilizing: Holds the tilted torso so its weight does not sink onto the thigh
- Erector spinae · Stabilizing: Keeps the spine long as the torso tilts
Practice cues
- Keep the front knee over the ankle, tracking the second toe
- Rest the forearm lightly on the thigh; draw the lower shoulder away from the ear
- Reach in one line from the back heel to the top fingertips, chest open to the side
Benefits
- Strengthens the thigh and glutes of the front leg
- Lengthens the side of the torso, the lats and the inner thighs
- A gentle step before taking the hand to the floor
Cautions / contraindications
- Use caution with knee pain: bend the front knee less and keep it from falling in
- Shoulder injury: keep the top hand on the hip instead of over the ear
- Use caution with neck pain: look ahead or at the floor instead of up
Easier variations
- Shorten the stance and bend the front knee less
- Keep the top hand on the hip and just turn the chest open
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 24/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Reverse Triangle Pose Viparita Trikonasana
- Reverse Warrior Viparita Virabhadrasana
- Extended Side Angle Pose Utthita Parsvakonasana
- Gate Pose Parighasana
- Seated Gate Pose Upavistha Parighasana
- Standing Side Bend Parsva Urdhva Hastasana
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)