Extended Side Angle

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Latissimus Dorsi, Teres Major, Iliopsoas, Rectus Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

External Obliques, Internal Obliques, Deltoids

How to do it

1. Stand with your feet wide apart, about 3-4 feet, with your right foot turned out 90 degrees and your left foot slightly turned in. Place your hands on your hips.
2. Bend your right knee, ensuring it aligns over your right ankle, and lower your right thigh until it is parallel to the floor. Extend your left leg straight.
3. Lean to your right side by bending your right knee further and place your right elbow on your right thigh. Raise your left arm overhead, creating a straight line from your left hand to your left foot.
4. Hold the position for a moment, then return to the starting position with control. Repeat on the other side.

Form tips

• Ensure your bent knee is aligned with your ankle to avoid strain on the knee joint.
• Only stretch as far as is comfortable without causing pain or discomfort.
• Focus on deep, steady breathing, inhaling as you extend into the stretch and exhaling as you hold the stretch.
• Use a yoga block or modify the hand placement if needed for additional support.