Front knee caves inward
Adductors and TFL pull the knee medially under the extended side angle load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Full Body
Extended Side Angle (Utthita Parsvakonasana)
Coaching cues
- Warrior II base; front forearm on the front thigh or fingertips on the floor
- Top arm reaches overhead in line with the body — one long diagonal line
- Both legs stay strong; front knee stays over the ankle
- Hold 5 breaths; open the chest toward the ceiling; switch sides
Common faults 2
Top arm just lifts rather than creating a diagonal line
The reach should extend from the back heel all the way through the top fingertips.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollUpper traps↗StretchLat stretch (kneeling overhead)↗