Extended Side Angle
Maya - Pose Assistant
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Benefits
Extended Side Angle Pose is a foundational standing pose that strengthens the legs and core, while stretching the side body, groin, chest, and shoulders. It builds stamina and can improve digestion.
Practice Guide
Start in Warrior II Pose with your right foot forward.
Inhale, lengthen your spine. Exhale, hinge sideways from your right hip, bringing your right forearm to rest lightly on your right thigh OR place your right fingertips/palm on the floor/block inside or outside your right foot.
Extend your left arm straight up towards the ceiling, then reach it overhead alongside your left ear, palm facing down, creating a long line from your left heel to your left fingertips.
Rotate your chest open towards the ceiling. Keep your front knee bent deeply, tracking over the ankle.
Ground firmly through the outer edge of your back (left) foot.
Gaze can be towards your top hand, sideways, or down at your front foot.
Hold, breathe deeply into the side body stretch. To exit, inhale, press into feet, return to Warrior II. Repeat other side.
Modifications
Rest front forearm gently on front thigh (avoid collapsing weight).
Place bottom hand on a yoga block inside or outside the front foot for support.
Keep the top hand on your hip if extending overhead strains the shoulder.
Look down or forward if looking up strains the neck.
Safety Notes
⚠Headache or migraine (use caution, keep gaze down)
⚠High or low blood pressure (keep gaze down if high BP, rise slowly if low BP)
⚠Insomnia
⚠Neck problems (avoid turning head to look up, keep neck aligned)
⚠Acute knee or hip injury (modify depth)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.