Extended side angle

ExercisesBeginner
Yoga for beginners: Woman demonstrating extended side angle pose
Intensity: Gentle
Recommended repetitions: 3-5 breaths

This pose is part of the Yoga for Beginners workout. Check out the full sequence.

  1. From Warrior 2 (with right leg in front), bring your left hand to your left hip.
  2. Keep your body facing the long side of your mat. Inhale and bring your right elbow to your right thigh, leaning your torso forward. Open your right palm to the sky.
  3. Exhale and raise your left arm overhead so that your bicep is next to your ear. Your left palm is facing towards the ground.
  4. Gaze either straight ahead or up towards the sky, whichever is more comfortable.
  5. Draw your right shoulder down away from your ear. Do this by pushing into your right elbow and lifting up out of the pose. Aim for one straight diagonal line from your back foot to the tip of your top hand.
  6. Hold for 3 to 5 breaths. Return to Warrior 2.
  7. Modifications for Extended Side Angle: For more stability, you can practice Extended side angle against a wall, with the outer edge of your back foot pressing into the wall. If you are still working on flexibility, shorten your stance and don’t bend as deeply into your front knee.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

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