Extended Side Angle Pose Utthita parshvakonasana

: 2 min

: 72 points

: 6 kcal

Standing Poses

Static

Benefits

Strengthens the thigh muscles
Strengthens the leg muscles
Improves control of leg movements

Contraindications

No flags recorded

Technique

Step your feet wide and parallel. Bend your left knee, turn your left foot 90 degrees left and angle your right foot slightly inward. Place your left palm on the floor inside your left foot, then reach your right arm straight up. Look toward your right thumb if comfortable. Reach along the upper side of your body and take 7–10 even breaths. Straighten your left leg, bring your feet together, return to Mountain Pose and repeat on the other side.

If It’s Difficult

Put your lower hand on a block or sturdy stack of books beside your front foot. Keep your free arm alongside your body if raising it makes balancing difficult.

During pregnancy, rest your hand on your thigh or a block and support your back against a wall.

Where It Appears

Yoga

Challenges

Extended Side Angle Pose appears 100 time in yoga classes

Topic	Title	Time
Strength	Strong Arms 30 min	30 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Legs	Slim Legs 90 min	90 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Pregnancy	Postnatal Recovery 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Restore Your Energy 45 min	45 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 90 min	90 min
Active ageing	Yoga 60+: Back and Posture 25 min	25 min
Active ageing	Yoga 60+: Back and Posture 30 min	30 min
Sexual health	Men's Strength 15 min	15 min
Sexual health	Men's Strength 20 min	20 min
Sexual health	Men's Strength 25 min	25 min
Sexual health	Men's Strength 30 min	30 min
Sexual health	Men's Strength 45 min	45 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Blood pressure	Yoga for Low Blood Pressure 30 min	30 min
Blood pressure	Yoga for Low Blood Pressure 45 min	45 min
Blood pressure	Yoga for Low Blood Pressure 60 min	60 min
Blood pressure	Yoga for Low Blood Pressure 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Weight loss	Yoga for Weight Loss 10 min	10 min
Weight loss	Yoga for Weight Loss 15 min	15 min
Weight loss	Yoga for Weight Loss 20 min	20 min
Weight loss	Yoga for Weight Loss 25 min	25 min
Weight loss	Yoga for Weight Loss 30 min	30 min
Weight loss	Yoga for Weight Loss 60 min	60 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 15 min	15 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Travel	After Your Flight 25 min	25 min
Travel	After Your Flight 30 min	30 min
Travel	After Your Flight 45 min	45 min
Travel	After Your Flight 60 min	60 min
Travel	After Your Flight 90 min	90 min
Liver	I Can Go Without Alcohol 30 min	30 min
Liver	I Can Go Without Alcohol 60 min	60 min
Liver	I Can Go Without Alcohol 90 min	90 min
Lungs	I Can Go Without Cigarettes 45 min	45 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Depression	Anxiety Relief 45 min	45 min
Depression	Anxiety Relief 90 min	90 min
Energy	Static Routine 20 min	20 min
Energy	Static Routine 60 min	60 min
Energy	Static Routine 90 min	90 min
Energy	Longer-Lasting Pleasure 25 min	25 min
Energy	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Hip Joints 25 min	25 min
Flexibility	Advanced Yoga 15 min	15 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 30 min	30 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 30 min	30 min
Stress relief	Inner Harmony 45 min	45 min
Relaxation	Yin Yoga 25 min	25 min
Relaxation	Yin Yoga 30 min	30 min
Relaxation	Yin Yoga 45 min	45 min
Relaxation	Yin Yoga 60 min	60 min
Relaxation	Yin Yoga 90 min	90 min
Weight loss	Yoga for Weight Loss 45 min	45 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Legs	Yoga for the Knees 45 min	45 min
Legs	Yoga for the Knees 60 min	60 min
Legs	Yoga for the Knees 90 min	90 min
Legs	Feet and Ankles 45 min	45 min
Active ageing	Yoga for Menopause 25 min	25 min
Active ageing	Yoga for Menopause 30 min	30 min
Active ageing	Yoga for Menopause 45 min	45 min
Active ageing	Yoga for Menopause 60 min	60 min
Active ageing	Yoga for Menopause 90 min	90 min
Cardio	Calm and Vitality 30 min	30 min
Cardio	Calm and Vitality 45 min	45 min
Cardio	Calm and Vitality 60 min	60 min
Cardio	Calm and Vitality 90 min	90 min
Hips	Pelvic Floor Strength 20 min	20 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 30 min	30 min
Hips	Pelvic Floor Strength 45 min	45 min
Back	Shoulders and Shoulder Blades 45 min	45 min
Habits	I Can Go Without Sugar 25 min	25 min
Habits	I Can Go Without Sugar 60 min	60 min
Habits	I Can Go Without Sugar 90 min	90 min
Sports	Yoga for Golfers 25 min	25 min
Sports	Yoga for Golfers 60 min	60 min
Sports	Yoga for Golfers 90 min	90 min

Extended Side Angle Pose appears 141 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 6, 7, 8, 9	4 wk	6, 7, 8, 9
Stress relief	Stress Relief 4 wk Day: 3, 4, 5, 11	4 wk	3, 4, 5, 11
Stress relief	Overcoming Depression 4 wk Day: 7, 8, 10, 11, 17, 21, 22, 23, 26, 28	4 wk	7, 8, 10, 11, 17, 21, 22, 23, 26, 28
Whole body	Healthy Joints 4 wk Day: 3, 4, 5, 11, 14, 15, 17, 21, 26	4 wk	3, 4, 5, 11, 14, 15, 17, 21, 26
Beginners	Yoga for Beginners 3 wk Day: 9	3 wk	9
Sleep	Healthy Sleep 4 wk Day: 5, 14, 23, 27	4 wk	5, 14, 23, 27
Back	Regal Posture 4 wk Day: 5	4 wk	5
Weight loss	Toned Abs 4 wk Day: 10, 11, 17, 23, 27	4 wk	10, 11, 17, 23, 27
Whole body	Touch the Floor 4 wk Day: 3, 4, 11, 16, 22, 23, 26, 27	4 wk	3, 4, 11, 16, 22, 23, 26, 27
Weight loss	Weight Loss 2 wk Day: 7, 10, 11, 12, 13	2 wk	7, 10, 11, 12, 13
Weight loss	Weight Loss 1 wk Day: 5, 7	1 wk	5, 7
Weight loss	Weight Loss 3 wk Day: 5, 7, 12	3 wk	5, 7, 12
Confidence	Boost Your Self-Esteem 4 wk Day: 3, 10, 11, 17, 28	4 wk	3, 10, 11, 17, 28
Weight loss	Slim Waist 4 wk Day: 11, 15, 16, 17, 19, 21	4 wk	11, 15, 16, 17, 19, 21
Weight loss	Lean Legs 4 wk Day: 21, 26, 28	4 wk	21, 26, 28
Back	Relief from Lower Back Pain 4 wk Day: 8, 9, 10, 11, 14	4 wk	8, 9, 10, 11, 14
Stress relief	Relaxation 4 wk Day: 9, 10, 11	4 wk	9, 10, 11
Stress relief	Overcoming Depression 2 wk Day: 13	2 wk	13
Weight loss	Slim Waist 2 wk Day: 7	2 wk	7
Back	Relief from Lower Back Pain 2 wk Day: 12	2 wk	12
Energy	Energizing Morning 2 wk Day: 4, 6	2 wk	4, 6
Whole body	Middle Splits 2 wk Day: 1, 2, 3, 4, 5, 6, 9, 10	2 wk	1, 2, 3, 4, 5, 6, 9, 10
Whole body	Healthy Joints 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Whole body	Strong Arms 1 wk Day: 6	1 wk	6
Whole body	Middle Splits 1 wk Day: 2, 6	1 wk	2, 6
Confidence	Boost Your Self-Esteem 1 wk Day: 2, 4	1 wk	2, 4
Energy	Energizing Morning 1 wk Day: 5	1 wk	5
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Weight loss	Slim Waist 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Healthy Joints 1 wk Day: 6	1 wk	6
Stress relief	Stress Relief 1 wk Day: 2, 3	1 wk	2, 3
Health	Strengthen Your Immunity 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Awaken Your Strength 2 wk Day: 6, 13	2 wk	6, 13
Whole body	Firm Glutes 2 wk Day: 7, 8	2 wk	7, 8
Weight loss	Lean Legs 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 4	2 wk	1, 4
Stress relief	Relaxation 2 wk Day: 9, 13	2 wk	9, 13
Health	Strengthen Your Immunity 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 3 wk Day: 3, 4, 19	3 wk	3, 4, 19
Whole body	Flexible Body 3 wk Day: 16, 17, 19	3 wk	16, 17, 19
Stress relief	Stress Relief 3 wk Day: 2, 3	3 wk	2, 3
Stress relief	Overcoming Depression 3 wk Day: 20	3 wk	20
Whole body	Healthy Joints 3 wk Day: 6, 12	3 wk	6, 12
Weight loss	Awaken Your Strength 3 wk Day: 13, 20	3 wk	13, 20
Energy	Energizing Morning 3 wk Day: 5, 11, 13	3 wk	5, 11, 13
Weight loss	Slim Waist 3 wk Day: 2, 3, 14	3 wk	2, 3, 14
Whole body	Firm Glutes 3 wk Day: 14, 15	3 wk	14, 15
Weight loss	Lean Legs 3 wk Day: 4, 10, 11, 13	3 wk	4, 10, 11, 13
Confidence	Boost Your Self-Esteem 3 wk Day: 2, 4, 8, 11	3 wk	2, 4, 8, 11
Whole body	Strong Arms 3 wk Day: 6	3 wk	6
Back	Relief from Lower Back Pain 3 wk Day: 19	3 wk	19
Stress relief	Relaxation 3 wk Day: 16, 20	3 wk	16, 20
Whole body	Middle Splits 3 wk Day: 2, 6, 8, 9, 10, 11, 12, 13, 16, 17	3 wk	2, 6, 8, 9, 10, 11, 12, 13, 16, 17
Health	Quit Smoking 3 wk Day: 6	3 wk	6
Health	Quit Drinking 1 wk Day: 4, 6	1 wk	4, 6
Health	Quit Drinking 2 wk Day: 8, 10	2 wk	8, 10
Health	Quit Drinking 3 wk Day: 3, 12, 13, 15, 18, 21	3 wk	3, 12, 13, 15, 18, 21
Health	Quit Drinking 4 wk Day: 5, 13, 17, 22	4 wk	5, 13, 17, 22
Whole body	Static Practice 2 wk Day: 6, 7, 10, 14	2 wk	6, 7, 10, 14
Whole body	Static Practice 3 wk Day: 3, 13	3 wk	3, 13
Whole body	Static Practice 4 wk Day: 4, 5, 11	4 wk	4, 5, 11
Stress relief	Relief from Anxiety 1 wk Day: 1, 5	1 wk	1, 5
Stress relief	Relief from Anxiety 2 wk Day: 4, 9	2 wk	4, 9
Stress relief	Relief from Anxiety 3 wk Day: 2, 3, 11, 21	3 wk	2, 3, 11, 21
Stress relief	Relief from Anxiety 4 wk Day: 3, 19	4 wk	3, 19
Back	Yoga for Scoliosis 1 wk Day: 2, 4, 5	1 wk	2, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 3, 6, 13	2 wk	3, 6, 13
Back	Yoga for Scoliosis 3 wk Day: 3, 8	3 wk	3, 8
Back	Yoga for Scoliosis 4 wk Day: 2, 11, 13, 23, 26, 28	4 wk	2, 11, 13, 23, 26, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 4, 8, 16, 31, 33, 44, 58, 66, 71, 78	12 wk	4, 8, 16, 31, 33, 44, 58, 66, 71, 78
Whole body	Front Splits 4 wk Day: 3, 12, 22, 27	4 wk	3, 12, 22, 27
Whole body	Middle Splits 4 wk Day: 2, 3, 10	4 wk	2, 3, 10
Whole body	Middle Splits 5 wk Day: 3, 5, 23, 29	5 wk	3, 5, 23, 29
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 11	2 wk	11
Health	Reduce Puffiness 3 wk Day: 8	3 wk	8
Health	Reduce Puffiness 4 wk Day: 3, 6	4 wk	3, 6
Whole body	Open Your Hips 1 wk Day: 3, 4	1 wk	3, 4
Whole body	Open Your Hips 2 wk Day: 3, 4, 9	2 wk	3, 4, 9
Whole body	Open Your Hips 3 wk Day: 3, 6, 9, 15, 18	3 wk	3, 6, 9, 15, 18
Whole body	Open Your Hips 4 wk Day: 2, 5, 9, 11, 15, 20	4 wk	2, 5, 9, 11, 15, 20
Stress relief	Inner Harmony 1 wk Day: 7	1 wk	7
Stress relief	Inner Harmony 2 wk Day: 2, 3, 8	2 wk	2, 3, 8
Stress relief	Inner Harmony 3 wk Day: 2, 11, 16	3 wk	2, 11, 16
Stress relief	Inner Harmony 4 wk Day: 5, 8, 23, 24	4 wk	5, 8, 23, 24
Health	Healthy Heart 1 wk Day: 6	1 wk	6
Health	Healthy Heart 2 wk Day: 3, 5, 13	2 wk	3, 5, 13
Health	Healthy Heart 3 wk Day: 2, 13	3 wk	2, 13
Health	Healthy Heart 4 wk Day: 3, 18	4 wk	3, 18
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 4	2 wk	4
Whole body	Advanced Yoga 3 wk Day: 8	3 wk	8
Whole body	Advanced Yoga 4 wk Day: 5, 15	4 wk	5, 15
Whole body	Advanced Yoga 5 wk Day: 4, 6, 8	5 wk	4, 6, 8
Women's health	Postpartum Recovery 1 wk Day: 1, 3, 7	1 wk	1, 3, 7
Women's health	Postpartum Recovery 2 wk Day: 8	2 wk	8
Women's health	Postpartum Recovery 3 wk Day: 1, 4, 17	3 wk	1, 4, 17
Women's health	Postpartum Recovery 4 wk Day: 8, 16, 18	4 wk	8, 16, 18
Back	Healthy Neck 1 wk Day: 1	1 wk	1
Back	Healthy Neck 2 wk Day: 1, 4, 10	2 wk	1, 4, 10
Back	Healthy Neck 3 wk Day: 1, 16	3 wk	1, 16
Back	Healthy Neck 4 wk Day: 17, 27	4 wk	17, 27
Health	Headache Relief 1 wk Day: 1, 5	1 wk	1, 5
Health	Headache Relief 2 wk Day: 4, 5, 11	2 wk	4, 5, 11
Health	Headache Relief 3 wk Day: 1, 10, 17	3 wk	1, 10, 17
Health	Headache Relief 4 wk Day: 8, 10, 19, 22	4 wk	8, 10, 19, 22
Weight loss	Lean Body 2 wk Day: 2, 13	2 wk	2, 13
Weight loss	Lean Body 3 wk Day: 1, 18	3 wk	1, 18
Weight loss	Lean Body 4 wk Day: 4, 9, 11, 15	4 wk	4, 9, 11, 15
Whole body	Beautiful Bust 1 wk Day: 2	1 wk	2
Whole body	Beautiful Bust 2 wk Day: 5	2 wk	5
Whole body	Beautiful Bust 3 wk Day: 4, 7, 9, 12, 13	3 wk	4, 7, 9, 12, 13
Whole body	Beautiful Bust 4 wk Day: 1, 9, 24, 25	4 wk	1, 9, 24, 25
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 2 wk Day: 9, 13	2 wk	9, 13
Health	Healthy Digestion 3 wk Day: 1, 4, 8	3 wk	1, 4, 8
Health	Healthy Digestion 4 wk Day: 10, 19	4 wk	10, 19
Men's health	Prolong Sexual Pleasure 1 wk Day: 4, 7	1 wk	4, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 6, 7, 10	2 wk	3, 6, 7, 10
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 8, 9	3 wk	2, 8, 9
Men's health	Prolong Sexual Pleasure 4 wk Day: 6, 8, 10, 15	4 wk	6, 8, 10, 15
Stress relief	Yoga in the Big City 1 wk Day: 4, 7	1 wk	4, 7
Stress relief	Yoga in the Big City 3 wk Day: 4, 7, 19	3 wk	4, 7, 19
Stress relief	Yoga in the Big City 4 wk Day: 4, 7, 19, 24	4 wk	4, 7, 19, 24
Back	Atlas Stands Tall 1 wk Day: 3, 4, 5, 6	1 wk	3, 4, 5, 6
Back	Atlas Stands Tall 2 wk Day: 3, 4, 5, 6, 9, 12, 13	2 wk	3, 4, 5, 6, 9, 12, 13
Back	Atlas Stands Tall 3 wk Day: 3, 4, 5, 6, 9, 12, 13, 15, 18	3 wk	3, 4, 5, 6, 9, 12, 13, 15, 18
Back	Atlas Stands Tall 4 wk Day: 3, 4, 5, 6, 9, 12, 13, 15, 18, 26, 28	4 wk	3, 4, 5, 6, 9, 12, 13, 15, 18, 26, 28
Stress relief	The Calm Formula 1 wk Day: 1, 4	1 wk	1, 4
Stress relief	The Calm Formula 2 wk Day: 1, 4, 14	2 wk	1, 4, 14
Stress relief	The Calm Formula 3 wk Day: 1, 4, 14	3 wk	1, 4, 14
Stress relief	The Calm Formula 4 wk Day: 1, 4, 14, 25	4 wk	1, 4, 14, 25
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3, 13	2 wk	3, 13
Whole body	Flexibility Whisperer 3 wk Day: 3, 13	3 wk	3, 13
Whole body	Flexibility Whisperer 4 wk Day: 3, 13, 23, 26	4 wk	3, 13, 23, 26
Weight loss	Intensive Weight Loss 1 wk Day: 1, 6	1 wk	1, 6
Weight loss	Intensive Weight Loss 2 wk Day: 1, 6, 13	2 wk	1, 6, 13
Weight loss	Intensive Weight Loss 3 wk Day: 1, 6, 13, 15, 19	3 wk	1, 6, 13, 15, 19
Weight loss	Intensive Weight Loss 4 wk Day: 1, 6, 13, 15, 19, 23, 28	4 wk	1, 6, 13, 15, 19, 23, 28

Exercise Details

Where It Appears

Yoga

Challenges

Extended Side Angle Pose appears 100 time in yoga classes

Class	Duration
Strong Arms	30 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Legs	90 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Postnatal Recovery	60 min
Active Morning	90 min
Restore Your Energy	45 min
Restore Your Energy	90 min
Dynamic Routine	90 min
Yoga 60+: Back and Posture	25 min
Yoga 60+: Back and Posture	30 min
Men's Strength	15 min
Men's Strength	20 min
Men's Strength	25 min
Men's Strength	30 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Yoga for Low Blood Pressure	30 min
Yoga for Low Blood Pressure	45 min
Yoga for Low Blood Pressure	60 min
Yoga for Low Blood Pressure	90 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga for Weight Loss	10 min
Yoga for Weight Loss	15 min
Yoga for Weight Loss	20 min
Yoga for Weight Loss	25 min
Yoga for Weight Loss	30 min
Yoga for Weight Loss	60 min
Yoga for Weight Loss	90 min
Good Posture	15 min
Relaxation	60 min
Relaxation	90 min
After Your Flight	25 min
After Your Flight	30 min
After Your Flight	45 min
After Your Flight	60 min
After Your Flight	90 min
I Can Go Without Alcohol	30 min
I Can Go Without Alcohol	60 min
I Can Go Without Alcohol	90 min
I Can Go Without Cigarettes	45 min
I Can Go Without Cigarettes	90 min
Anxiety Relief	45 min
Anxiety Relief	90 min
Static Routine	20 min
Static Routine	60 min
Static Routine	90 min
Longer-Lasting Pleasure	25 min
Longer-Lasting Pleasure	90 min
Hip Joints	25 min
Advanced Yoga	15 min
Advanced Yoga	25 min
Advanced Yoga	30 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Slim Body	30 min
Inner Harmony	45 min
Yin Yoga	25 min
Yin Yoga	30 min
Yin Yoga	45 min
Yin Yoga	60 min
Yin Yoga	90 min
Yoga for Weight Loss	45 min
Yoga for Hyperkyphosis	45 min
Yoga for the Knees	45 min
Yoga for the Knees	60 min
Yoga for the Knees	90 min
Feet and Ankles	45 min
Yoga for Menopause	25 min
Yoga for Menopause	30 min
Yoga for Menopause	45 min
Yoga for Menopause	60 min
Yoga for Menopause	90 min
Calm and Vitality	30 min
Calm and Vitality	45 min
Calm and Vitality	60 min
Calm and Vitality	90 min
Pelvic Floor Strength	20 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	30 min
Pelvic Floor Strength	45 min
Shoulders and Shoulder Blades	45 min
I Can Go Without Sugar	25 min
I Can Go Without Sugar	60 min
I Can Go Without Sugar	90 min
Yoga for Golfers	25 min
Yoga for Golfers	60 min
Yoga for Golfers	90 min

Extended Side Angle Pose appears 141 time in challenges

Topic	Title	Duration	Day
Health	Strengthen Your Immunity 4 wk Day: 6, 7, 8, 9	4 wk	6, 7, 8, 9
Stress relief	Stress Relief 4 wk Day: 3, 4, 5, 11	4 wk	3, 4, 5, 11
Stress relief	Overcoming Depression 4 wk Day: 7, 8, 10, 11, 17, 21, 22, 23, 26, 28	4 wk	7, 8, 10, 11, 17, 21, 22, 23, 26, 28
Whole body	Healthy Joints 4 wk Day: 3, 4, 5, 11, 14, 15, 17, 21, 26	4 wk	3, 4, 5, 11, 14, 15, 17, 21, 26
Beginners	Yoga for Beginners 3 wk Day: 9	3 wk	9
Sleep	Healthy Sleep 4 wk Day: 5, 14, 23, 27	4 wk	5, 14, 23, 27
Back	Regal Posture 4 wk Day: 5	4 wk	5
Weight loss	Toned Abs 4 wk Day: 10, 11, 17, 23, 27	4 wk	10, 11, 17, 23, 27
Whole body	Touch the Floor 4 wk Day: 3, 4, 11, 16, 22, 23, 26, 27	4 wk	3, 4, 11, 16, 22, 23, 26, 27
Weight loss	Weight Loss 2 wk Day: 7, 10, 11, 12, 13	2 wk	7, 10, 11, 12, 13
Weight loss	Weight Loss 1 wk Day: 5, 7	1 wk	5, 7
Weight loss	Weight Loss 3 wk Day: 5, 7, 12	3 wk	5, 7, 12
Confidence	Boost Your Self-Esteem 4 wk Day: 3, 10, 11, 17, 28	4 wk	3, 10, 11, 17, 28
Weight loss	Slim Waist 4 wk Day: 11, 15, 16, 17, 19, 21	4 wk	11, 15, 16, 17, 19, 21
Weight loss	Lean Legs 4 wk Day: 21, 26, 28	4 wk	21, 26, 28
Back	Relief from Lower Back Pain 4 wk Day: 8, 9, 10, 11, 14	4 wk	8, 9, 10, 11, 14
Stress relief	Relaxation 4 wk Day: 9, 10, 11	4 wk	9, 10, 11
Stress relief	Overcoming Depression 2 wk Day: 13	2 wk	13
Weight loss	Slim Waist 2 wk Day: 7	2 wk	7
Back	Relief from Lower Back Pain 2 wk Day: 12	2 wk	12
Energy	Energizing Morning 2 wk Day: 4, 6	2 wk	4, 6
Whole body	Middle Splits 2 wk Day: 1, 2, 3, 4, 5, 6, 9, 10	2 wk	1, 2, 3, 4, 5, 6, 9, 10
Whole body	Healthy Joints 2 wk Day: 5	2 wk	5
Whole body	Flexible Body 2 wk Day: 9, 10, 12	2 wk	9, 10, 12
Whole body	Strong Arms 1 wk Day: 6	1 wk	6
Whole body	Middle Splits 1 wk Day: 2, 6	1 wk	2, 6
Confidence	Boost Your Self-Esteem 1 wk Day: 2, 4	1 wk	2, 4
Energy	Energizing Morning 1 wk Day: 5	1 wk	5
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Weight loss	Slim Waist 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Healthy Joints 1 wk Day: 6	1 wk	6
Stress relief	Stress Relief 1 wk Day: 2, 3	1 wk	2, 3
Health	Strengthen Your Immunity 1 wk Day: 3, 4	1 wk	3, 4
Weight loss	Awaken Your Strength 2 wk Day: 6, 13	2 wk	6, 13
Whole body	Firm Glutes 2 wk Day: 7, 8	2 wk	7, 8
Weight loss	Lean Legs 2 wk Day: 3, 4, 6	2 wk	3, 4, 6
Confidence	Boost Your Self-Esteem 2 wk Day: 1, 4	2 wk	1, 4
Stress relief	Relaxation 2 wk Day: 9, 13	2 wk	9, 13
Health	Strengthen Your Immunity 2 wk Day: 12	2 wk	12
Health	Strengthen Your Immunity 3 wk Day: 3, 4, 19	3 wk	3, 4, 19
Whole body	Flexible Body 3 wk Day: 16, 17, 19	3 wk	16, 17, 19
Stress relief	Stress Relief 3 wk Day: 2, 3	3 wk	2, 3
Stress relief	Overcoming Depression 3 wk Day: 20	3 wk	20
Whole body	Healthy Joints 3 wk Day: 6, 12	3 wk	6, 12
Weight loss	Awaken Your Strength 3 wk Day: 13, 20	3 wk	13, 20
Energy	Energizing Morning 3 wk Day: 5, 11, 13	3 wk	5, 11, 13
Weight loss	Slim Waist 3 wk Day: 2, 3, 14	3 wk	2, 3, 14
Whole body	Firm Glutes 3 wk Day: 14, 15	3 wk	14, 15
Weight loss	Lean Legs 3 wk Day: 4, 10, 11, 13	3 wk	4, 10, 11, 13
Confidence	Boost Your Self-Esteem 3 wk Day: 2, 4, 8, 11	3 wk	2, 4, 8, 11
Whole body	Strong Arms 3 wk Day: 6	3 wk	6
Back	Relief from Lower Back Pain 3 wk Day: 19	3 wk	19
Stress relief	Relaxation 3 wk Day: 16, 20	3 wk	16, 20
Whole body	Middle Splits 3 wk Day: 2, 6, 8, 9, 10, 11, 12, 13, 16, 17	3 wk	2, 6, 8, 9, 10, 11, 12, 13, 16, 17
Health	Quit Smoking 3 wk Day: 6	3 wk	6
Health	Quit Drinking 1 wk Day: 4, 6	1 wk	4, 6
Health	Quit Drinking 2 wk Day: 8, 10	2 wk	8, 10
Health	Quit Drinking 3 wk Day: 3, 12, 13, 15, 18, 21	3 wk	3, 12, 13, 15, 18, 21
Health	Quit Drinking 4 wk Day: 5, 13, 17, 22	4 wk	5, 13, 17, 22
Whole body	Static Practice 2 wk Day: 6, 7, 10, 14	2 wk	6, 7, 10, 14
Whole body	Static Practice 3 wk Day: 3, 13	3 wk	3, 13
Whole body	Static Practice 4 wk Day: 4, 5, 11	4 wk	4, 5, 11
Stress relief	Relief from Anxiety 1 wk Day: 1, 5	1 wk	1, 5
Stress relief	Relief from Anxiety 2 wk Day: 4, 9	2 wk	4, 9
Stress relief	Relief from Anxiety 3 wk Day: 2, 3, 11, 21	3 wk	2, 3, 11, 21
Stress relief	Relief from Anxiety 4 wk Day: 3, 19	4 wk	3, 19
Back	Yoga for Scoliosis 1 wk Day: 2, 4, 5	1 wk	2, 4, 5
Back	Yoga for Scoliosis 2 wk Day: 3, 6, 13	2 wk	3, 6, 13
Back	Yoga for Scoliosis 3 wk Day: 3, 8	3 wk	3, 8
Back	Yoga for Scoliosis 4 wk Day: 2, 11, 13, 23, 26, 28	4 wk	2, 11, 13, 23, 26, 28
Men's health	Prolong Sexual Pleasure 12 wk Day: 4, 8, 16, 31, 33, 44, 58, 66, 71, 78	12 wk	4, 8, 16, 31, 33, 44, 58, 66, 71, 78
Whole body	Front Splits 4 wk Day: 3, 12, 22, 27	4 wk	3, 12, 22, 27
Whole body	Middle Splits 4 wk Day: 2, 3, 10	4 wk	2, 3, 10
Whole body	Middle Splits 5 wk Day: 3, 5, 23, 29	5 wk	3, 5, 23, 29
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 11	2 wk	11
Health	Reduce Puffiness 3 wk Day: 8	3 wk	8
Health	Reduce Puffiness 4 wk Day: 3, 6	4 wk	3, 6
Whole body	Open Your Hips 1 wk Day: 3, 4	1 wk	3, 4
Whole body	Open Your Hips 2 wk Day: 3, 4, 9	2 wk	3, 4, 9
Whole body	Open Your Hips 3 wk Day: 3, 6, 9, 15, 18	3 wk	3, 6, 9, 15, 18
Whole body	Open Your Hips 4 wk Day: 2, 5, 9, 11, 15, 20	4 wk	2, 5, 9, 11, 15, 20
Stress relief	Inner Harmony 1 wk Day: 7	1 wk	7
Stress relief	Inner Harmony 2 wk Day: 2, 3, 8	2 wk	2, 3, 8
Stress relief	Inner Harmony 3 wk Day: 2, 11, 16	3 wk	2, 11, 16
Stress relief	Inner Harmony 4 wk Day: 5, 8, 23, 24	4 wk	5, 8, 23, 24
Health	Healthy Heart 1 wk Day: 6	1 wk	6
Health	Healthy Heart 2 wk Day: 3, 5, 13	2 wk	3, 5, 13
Health	Healthy Heart 3 wk Day: 2, 13	3 wk	2, 13
Health	Healthy Heart 4 wk Day: 3, 18	4 wk	3, 18
Whole body	Advanced Yoga 1 wk Day: 2	1 wk	2
Whole body	Advanced Yoga 2 wk Day: 4	2 wk	4
Whole body	Advanced Yoga 3 wk Day: 8	3 wk	8
Whole body	Advanced Yoga 4 wk Day: 5, 15	4 wk	5, 15
Whole body	Advanced Yoga 5 wk Day: 4, 6, 8	5 wk	4, 6, 8
Women's health	Postpartum Recovery 1 wk Day: 1, 3, 7	1 wk	1, 3, 7
Women's health	Postpartum Recovery 2 wk Day: 8	2 wk	8
Women's health	Postpartum Recovery 3 wk Day: 1, 4, 17	3 wk	1, 4, 17
Women's health	Postpartum Recovery 4 wk Day: 8, 16, 18	4 wk	8, 16, 18
Back	Healthy Neck 1 wk Day: 1	1 wk	1
Back	Healthy Neck 2 wk Day: 1, 4, 10	2 wk	1, 4, 10
Back	Healthy Neck 3 wk Day: 1, 16	3 wk	1, 16
Back	Healthy Neck 4 wk Day: 17, 27	4 wk	17, 27
Health	Headache Relief 1 wk Day: 1, 5	1 wk	1, 5
Health	Headache Relief 2 wk Day: 4, 5, 11	2 wk	4, 5, 11
Health	Headache Relief 3 wk Day: 1, 10, 17	3 wk	1, 10, 17
Health	Headache Relief 4 wk Day: 8, 10, 19, 22	4 wk	8, 10, 19, 22
Weight loss	Lean Body 2 wk Day: 2, 13	2 wk	2, 13
Weight loss	Lean Body 3 wk Day: 1, 18	3 wk	1, 18
Weight loss	Lean Body 4 wk Day: 4, 9, 11, 15	4 wk	4, 9, 11, 15
Whole body	Beautiful Bust 1 wk Day: 2	1 wk	2
Whole body	Beautiful Bust 2 wk Day: 5	2 wk	5
Whole body	Beautiful Bust 3 wk Day: 4, 7, 9, 12, 13	3 wk	4, 7, 9, 12, 13
Whole body	Beautiful Bust 4 wk Day: 1, 9, 24, 25	4 wk	1, 9, 24, 25
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 2 wk Day: 9, 13	2 wk	9, 13
Health	Healthy Digestion 3 wk Day: 1, 4, 8	3 wk	1, 4, 8
Health	Healthy Digestion 4 wk Day: 10, 19	4 wk	10, 19
Men's health	Prolong Sexual Pleasure 1 wk Day: 4, 7	1 wk	4, 7
Men's health	Prolong Sexual Pleasure 2 wk Day: 3, 6, 7, 10	2 wk	3, 6, 7, 10
Men's health	Prolong Sexual Pleasure 3 wk Day: 2, 8, 9	3 wk	2, 8, 9
Men's health	Prolong Sexual Pleasure 4 wk Day: 6, 8, 10, 15	4 wk	6, 8, 10, 15
Stress relief	Yoga in the Big City 1 wk Day: 4, 7	1 wk	4, 7
Stress relief	Yoga in the Big City 3 wk Day: 4, 7, 19	3 wk	4, 7, 19
Stress relief	Yoga in the Big City 4 wk Day: 4, 7, 19, 24	4 wk	4, 7, 19, 24
Back	Atlas Stands Tall 1 wk Day: 3, 4, 5, 6	1 wk	3, 4, 5, 6
Back	Atlas Stands Tall 2 wk Day: 3, 4, 5, 6, 9, 12, 13	2 wk	3, 4, 5, 6, 9, 12, 13
Back	Atlas Stands Tall 3 wk Day: 3, 4, 5, 6, 9, 12, 13, 15, 18	3 wk	3, 4, 5, 6, 9, 12, 13, 15, 18
Back	Atlas Stands Tall 4 wk Day: 3, 4, 5, 6, 9, 12, 13, 15, 18, 26, 28	4 wk	3, 4, 5, 6, 9, 12, 13, 15, 18, 26, 28
Stress relief	The Calm Formula 1 wk Day: 1, 4	1 wk	1, 4
Stress relief	The Calm Formula 2 wk Day: 1, 4, 14	2 wk	1, 4, 14
Stress relief	The Calm Formula 3 wk Day: 1, 4, 14	3 wk	1, 4, 14
Stress relief	The Calm Formula 4 wk Day: 1, 4, 14, 25	4 wk	1, 4, 14, 25
Whole body	Flexibility Whisperer 1 wk Day: 3	1 wk	3
Whole body	Flexibility Whisperer 2 wk Day: 3, 13	2 wk	3, 13
Whole body	Flexibility Whisperer 3 wk Day: 3, 13	3 wk	3, 13
Whole body	Flexibility Whisperer 4 wk Day: 3, 13, 23, 26	4 wk	3, 13, 23, 26
Weight loss	Intensive Weight Loss 1 wk Day: 1, 6	1 wk	1, 6
Weight loss	Intensive Weight Loss 2 wk Day: 1, 6, 13	2 wk	1, 6, 13
Weight loss	Intensive Weight Loss 3 wk Day: 1, 6, 13, 15, 19	3 wk	1, 6, 13, 15, 19
Weight loss	Intensive Weight Loss 4 wk Day: 1, 6, 13, 15, 19, 23, 28	4 wk	1, 6, 13, 15, 19, 23, 28

Reward

Flexibility

Endurance

Focus

Strength

Mobility

Balance

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Extended Side Angle Pose Utthita parshvakonasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

Thank you!!

Congratulations!

My Subscription

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

We've emailed you instructions to delete your account

Extended Side Angle Pose Utthita parshvakonasana

don't give up!

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

We hope you enjoyed it!

Thank you!!

Congratulations!

Extended Side Angle Pose: Video & Guide | Unagrande

Activate a Gift Certificate

Are you sure you want to delete this class?

My Subscription

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

Are you sure
you want to delete this class?