How to Do
How to Do Extended Side Angle Pose
This yoga exercise is best for those who need to increase flexibility and stability in the CORE and lower body.
You must be able to perform a lunge without assistance or pain in the lower extremities.
Keep the tummy drawn. Pay close attention to how the body reacts to this exercise.
Movements should not be forced. Should any pain or discomfort be encountered during this exercise, discontinue it immediately.
Beginning
Beginning Extended Side Angle Pose
Start the movement by standing with a firm, straight spine and your feet shoulder-width apart.
Roll the shoulders back and press them down towards the floor. Suck in the tummy in an effort to make the navel touch the spine.
Movement
Extended Side Angle Pose Movement
1. Take a large step forward with the left foot to land on the heel.
2. Both feet should be forward-facing and 3-4 feet apart.
3. Bend the left knee and lower into a lunge keeping the right leg straight.
4. The left knee should be directly above the ankle. The right heel should be lifted off the floor and balanced on the ball of that foot.
5. Raise both arms out to either side to make a capital T formation. Turn the torso and perform a side bend reaching for the floor. The right hand should rest on the floor near the inside of the left foot.
6. At the same time, the left arm should be extended overhead pointing towards the ceiling.
7. Hold this position for 3-6 deep breaths. Slowly return to the starting position.
8. Switch legs and perform the lunge on the opposite side.
Benefits
Extended Side Angle Pose Benefits
Rotational Side Angle Pose is an intermediate exercise that improves flexibility and stability in the CORE,
hips, and legs.
