Extended Side Angle Pose

Steps for Extended Side Angle:

1. Stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot slightly in. Bend your right knee over your ankle and stretch your arms out at shoulder height. 
2.  Bring your right forearm to rest lightly on your right thigh, or place your right hand on the floor outside your right foot (if you can reach comfortably). 
3.  Stretch your left arm over your head, in line with your left ear, with your palm facing down. Notice the length stretching from your fingertips to your left heel. 
4. Open your chest toward the ceiling and roll your left shoulder back. Keep your eyes on your upper hand or forward. 
5. Press your back heel into the ground and engage your belly to support your spine. 
6. Stay for 3–5 deep breaths. Keep your body strong and long. 
7. Inhale to rise back to Warrior II. Straighten your front leg, then switch and repeat on the other side.

Dos

1. Ground the Back Heel Firmly Into the Mat 
2. Keep the Front Knee Aligned Over the Ankle 
3. Lengthen Through Both Sides of the Torso 
4. Engage the Core and Lift Through the Side Body 
5. Use a Block Under the Front Hand If You Can’t Reach the Floor
   

Don’ts

1. Don’t Let the Front Knee Collapse Inward 
2. Don’t Dump Weight Into the Bottom Hand 
3. Don’t Round or Collapse the Chest Forward 
4. Don’t Overextend the Neck. Keep It in Line With the Spine 
5. Don’t Sacrifice Form Just to Reach the Floor
   

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