How to Do the Perfect Extended Side Angle (Parsva Bakasana) - Complete Guide

Want to master Extended Side Angle — the dynamic twist that combines lateral strength with core rotation? You're in the right place.

Perfect Extended Side Angle (Parsva Bakasana) Technique

Extended Side Angle (Parsva Bakasana) is an advanced variation that adds a deep twist to the traditional side angle pose. This pose challenges core stability while building lateral strength and improving spinal mobility. It combines the grounding of a warrior base with the rotation of a twisted pose. ChAIron's AI coaching ensures proper spinal alignment, safe rotation, and progressive strength building.

Step-by-Step Form Guide

  1. Warrior II Base:Start in Warrior II with right foot forward, left leg straight and strong
  2. Lower Support:Bring right forearm to right thigh or right hand to floor inside front foot
  3. Twist Initiation:Place left hand on sacrum, begin rotating torso toward the ceiling
  4. Arm Extension:Extend left arm up and over head, creating spiral from left fingertips to left heel
  5. Deep Integration:Breathe into the twist, maintain strong legs, spiral from core

Common Mistakes to Avoid

  • Forcing the twist beyond comfort range
  • Collapsing the front knee inward
  • Losing connection with back leg
  • Rotating from shoulders instead of core
  • Holding breath during the twist
  • Placing too much weight on supporting arm

AI Coaching Benefits

  • Spinal rotation and twist progression
  • Core engagement and stability
  • Leg foundation and warrior base
  • Shoulder and arm positioning
  • Breath integration and ease in pose
Start AI Coaching

Get real-time form feedback for perfect push-ups

Start Training

Master Your Exercise  with AI Coaching

Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!

Download for
Android
Download for
iOS

Become a member

Download for Android
Download for iOS