Extended Side Angle Pose

Extended Side Angle Pose is a dynamic yoga pose that both strengthens and stretches the body. This pose helps improve flexibility in the hips, shoulders, and back, while also building strength in the legs and core. It is an excellent pose for enhancing balance and opening the body from feet to fingertips.

Correct Technique for Extended Side Angle Pose

Here's how to correctly perform the Extended Side Angle Pose:

  1. Starting position: Stand with your feet wide apart. Turn your right foot 90 degrees outward and your left foot slightly inward.
  2. Bend the knee: Bend your right knee so that it is directly over your ankle. Keep your left leg straight and active.
  3. Stretch the body: Lean your upper body forward over your right leg, placing your right elbow on your right thigh or your right hand on the floor or a yoga block. Stretch your left arm over your head, keeping your body in a straight line.
  4. Relax the shoulders: Keep your shoulders relaxed and rotate your chest upward to open the chest and stretch the side of the body.
  5. Ending: Hold the pose for 5-10 breaths, then slowly come back to standing and repeat on the opposite side.

Adriene guides you through the Extended Side Angle Pose with a focus on correct alignment and body extension.

Common Mistakes and How to Avoid Them

Here are some of the most common mistakes in the Extended Side Angle Pose and ways to correct them:

  • Leaning forward: Make sure to rotate your chest upward and avoid letting your body fall forward. Stretch the entire side of the body from the heel to the fingertips.
  • Hip collapse: Avoid letting the front hip drop. Keep both legs active to create stability and strength in the lower body.
  • Tensed shoulders: Relax your shoulders and keep them away from your ears to avoid tension in the neck.

Watch this video for a thorough explanation on how to adjust and improve your technique in the Extended Side Angle Pose.

Modifications and Variations of Extended Side Angle Pose

If you need to adapt the pose, try these variations:

  • Using a yoga block: If it's difficult to reach the floor, you can place your hand on a block for support.
  • Elbow on thigh: If you experience tension in the hips or back, you can rest your elbow on the bent thigh for extra support.
  • Dynamic flow: Move between Extended Side Angle Pose and Reversed Warrior to create dynamism in your practice.

Watch this video to learn a dynamic variation of the Extended Side Angle Pose, where you move between different postures.

Back to blog