Extended Side Angle
Extended Side Angle creates one long line from the back heel to the fingertips while building strength in the legs.
- Level
- Beginner
- Family
- Standing
- Hold
- 5–8 breaths per side
- Works
- Legs, hips, side body, shoulders
- One long line, heel to hand
- Chest turns up
- Front knee presses into arm
Step by step
How to do Extended Side Angle
Begin Begin in Warrior II.
- 01
From Warrior II (right knee bent), lower the right forearm onto the right thigh.
- 02
Or place the right hand on a block or the floor outside the foot.
- 03
Extend the left arm overhead alongside the ear.
- 04
Create one line from the back foot to the top fingertips.
- 05
Rotate the chest toward the ceiling.
- 06
Gaze up or forward.
- ↩
Coming out. Inhale, rise back to Warrior II and switch sides.
Breath
Breathe into the top side of the ribcage.
Focus
Side-body length
Why practise it
Strengthens legs; stretches side body, hips and shoulders.
Alignment & cues
Front knee over ankle; chest open; back foot grounded.
Teacher’s cues
- “One long line, heel to hand”
- “Chest turns up”
- “Front knee presses into arm”
Common mistakes
Collapsing onto the forearm and letting the front knee fall inward.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Forearm on thigh; top hand on hip.
Variations
- Bound Side Angle
- Revolved Side Angle
Props
- Block
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Keep the gaze down with neck injury; forearm on thigh with shoulder issues.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Popularised in the Iyengar and Ashtanga traditions.
Questions
Forearm on thigh or hand down?
Forearm on thigh keeps the chest open; only move the hand down if the line stays long.
