Extended Side Angle

Length before depth

The aim of Extended Side Angle is one long line from the outer edge of the back foot to the fingertips of the top arm. Reaching the bottom hand to the floor often costs that line, because the chest drops and the top shoulder rolls forward. Resting the forearm on the thigh or the hand on a block keeps the side body long, which is where most of the stretch comes from.

How to do Extended Side Angle

• Start in Warrior II with the right knee bent over the ankle
• Reach the right arm forward, then lower the right forearm to the right thigh, or the right hand to a block outside the right foot
• Keep the right knee pointing towards the little-toe side of the foot
• Press the outer edge of the left foot down and reach the left arm up, then over the left ear
• Turn the chest towards the ceiling and gaze up, forward or down, whichever is comfortable for the neck
• Hold for 5 to 8 breaths, press up through the front foot to return to Warrior II and switch sides

Common mistakes

• Leaning heavily on the forearm, which collapses the chest; keep only light weight in it
• The front knee falling inward past the big toe
• The back foot lifting on its outer edge
• The top arm drifting in front of the face, which rounds the shoulder forward

Making it work for you

Keep the top hand on the hip if the shoulder is tight or injured. Shorten the stance if the front knee cannot bend towards 90 degrees. Look down at the floor if turning the head is uncomfortable for the neck. A block in any position is a sensible choice, not a lesser version.