Extended Side Angle Yoga Pose
The Extended Side Angle Yoga Pose is a dynamic posture that combines flexibility, strength, and balance. This exercise opens the hips, stretches the sides of the body, and improves stability throughout the body.
Execution
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1
Begin in a standing position with your feet approximately one leg-length apart.
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2
Turn your right foot 90 degrees outward and your left foot slightly inward.
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3
Bend your right knee so that it is directly above your right ankle.
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4
Extend your left arm overhead so that your body forms a long line from your left heel to your fingertips.
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5
Place your right arm on your right knee or, for more challenge, bring your right hand to the floor on the outside of your right foot.
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6
Look up toward your left hand, hold this position, and breathe deeply in and out.
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7
Repeat on the other side.
Benefits
- Improves flexibility in the hips and legs.
- Strengthens the legs, knees, and ankles.
- Opens the chest and shoulders, which helps improve breathing.
- Stimulates the abdominal organs, which may promote digestion.
Common Mistakes
- ! Bending the knee too far so that it moves past the toes. Make sure your knee remains directly above your ankle.
- ! Failing to keep the back leg active, which can lead to a loss of balance.
- ! Straining the neck by looking too intensely toward the raised hand. Keep the neck long and the gaze soft.
Key Muscles
This pose primarily works the legs, hips, and side of the torso. It trains the quadriceps, hamstrings, and calf muscles, as well as the muscles along the side of the torso and the arms.
Possible Alternatives
- For beginners: Place the lower arm on the thigh instead of reaching toward the floor.
- For more challenge: Bring the lower hand to a block or the floor on the outside of the foot for greater depth in the pose.
- To vary the intensity, you can extend the upper arm over your ear to create a deeper stretch along the side of your body.
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