Jhon Tamayo guides us through Extended Bound Side Angle Pose (Utthita Baddha Parsvakonasana), a standing yoga pose that will stretch your entire body. 

Benefits of Extended Bound Side Angle Pose

In extended bound side angle pose the leg muscles, hip joints and spine become more elastic. This pose strengthens and opens the upper thighs and the groin while providing the necessity for a lift in the shoulders and opening up the chest as well. It also tones the abdominal muscles and the core of the body.

Common Mistakes

The common mistakes that students make when practicing this pose are that the back leg collapses on the inner ankle, the front leg is not bent ninety degrees with the knee over the ankle, and that the ribcage must be lifted over the front thigh in order to maintain a straight spine.


  • Having an Atmananda Yoga mat will decrease the changes of getting injured in this pose. If you have such a mat, the back foot is stabilised behind the fourth line, perpendicular with the centre line, while the front foot is parallel to the centre line.
  • Gazing at the back foot allows proper spinal alignment and a safe twist. Rotating the back foot, as to not collapse on the inner ankle and press the outer edges of the foot into the mat, bring core stability to the pose as well.


The gaze of the eyes is on the back foot, which allows for awareness of our subconscious mind for stability, trust, strength and integrity. The awareness of what’s going on in the more passive states of our body and mind allows for more conscious movements and thought, of which yoga facilitates.

Jhon Tamayo is the founder of Atmananda Yoga.

Find more Man on the Mat poses here.

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