Bound Extended Side Angle
Maya - Pose Assistant
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Benefits
Bound Extended Side Angle Pose deepens the stretch of Extended Side Angle by adding a bind behind the back. This intensely opens the shoulders and chest, stretches the hips and groins, strengthens the legs, and improves stamina.
Practice Guide
Start in Warrior II with your right foot forward. Hinge torso towards right thigh, reaching right arm down and left arm up (Extended Side Angle prep).
Reach right arm underneath your right thigh. Sweep left arm behind your back.
Clasp hands or fingers behind your back (or use a strap). If binding, the right shoulder is snug under the right thigh.
Rotate your chest open towards the ceiling, keeping the bind secure.
Ground firmly through both feet, maintaining the lunge in the front leg.
Gaze can be up towards the ceiling, sideways, or down for neck comfort.
Hold, breathe. To exit, release the bind, return to Warrior II or Extended Side Angle, then straighten front leg. Repeat other side.
Modifications
Use a yoga strap held between hands if the direct clasp is not possible.
Keep gaze down or forward if looking up strains the neck.
Shorten the stance between the feet slightly.
If not binding, rest the bottom hand on a block inside or outside the front foot in regular Extended Side Angle.
Safety Notes
⚠Significant shoulder injuries (especially rotator cuff issues – avoid bind if painful)
⚠Neck injury (be cautious with head turn)
⚠Acute hip or knee injuries (modify stance depth)
⚠High blood pressure (avoid holding breath, consider gaze down)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.