How to Do a Yoga Extended Side Angle Pose

The extended side angle pose is a standing yoga posture that stretches and opens the waist, chest and shoulder muscles. It is similar to the triangle pose; however, in this posture, the emphasis is on more of a side stretch vs. rotating and opening the chest (as in triangle). If bringing your hand to the floor is difficult, try placing it on a yoga block or even a chair if needed.

Difficulty: Easy

Instructions

1. Stand up straight with your legs wide apart. Turn your right foot out. Turn the left foot in slightly so the heel presses out.Bring the arms up and out to the side, with the palms facing the floor. Bend your right knee, coming into a lunge position. Do not twist the body or hips to the right. Keep them facing to the side.

2. Reach out from the waist and start to bring the right hand to the floor on the outside of the right foot. Keep the right knee pressing out and do not let it roll in.

3. Start to slide your left foot back until you are resting on the inside of your left foot. Reach your left hand overhead, with the palm facing the floor.

4. Move as deep into this stretch as you feel you can while maintaining proper alignment. Your gaze can be forward or up toward the hand.

5. Hold for five to 10 deep breaths. Focus on keeping the chest open and lengthening through the waist.

6. To come up, tighten your abdominal muscles, lift your left arm straight and release back to a standing position, with control. Repeat for the other side.

Tips & Warnings

• If bringing your hand to the floor is too deep of a stretch, you can place your hand on a yoga block or chair seat.
• Make sure you keep your front knee properly aligned.

Resources

• Extended side angle pose

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