Extended Side Angle Yoga Pose

Muscles worked

Setup

1. Start in a wide-legged stance, approximately 4 feet apart.
2. Turn your front foot out 90 degrees and your back foot slightly inward at a 45-degree angle.
3. Bend your front knee until the thigh is parallel to the floor, stacking the knee directly over the ankle.
4. Extend your arms out to the sides at shoulder height, palms facing down.

How to do it

1. Exhale as you lean your torso over your front thigh, placing your forearm on the thigh or your hand on the floor outside the foot.
2. Inhale and reach your back arm up and over your ear, creating a straight diagonal line from your back heel to your fingertips.
3. Rotate your chest toward the ceiling and gaze toward your upper palm while maintaining steady, rhythmic breathing.
4. Hold the position for 30-60 seconds, then press through the feet to return to center and repeat on the opposite side.

Form checklist

• Press the outer edge of the back foot firmly into the mat to stabilize the base.
• Keep the front knee aligned with the second toe, preventing it from collapsing inward.
• Maintain a long, straight line of energy from the back heel to the extended fingertips.
• Draw the shoulder blades down and away from the ears to avoid neck tension.

Pro tips

• Engage the triceps of the top arm to keep it fully extended and active throughout the hold.
• Press the lower arm against the inner knee to create leverage, helping to rotate the torso further upward for a deeper oblique stretch.
• Focus on 'knitting' the front ribs together to keep the core and obliques fully engaged and prevent arching in the lower back.

Make it harder

• Place the bottom hand flat on the floor outside the front foot to deepen the hip stretch and increase core demand.
• Transition into a 'Bound' variation by wrapping the arms around the front thigh and interlocking fingers behind the back.

Frequently asked

What muscles does the extended side angle yoga pose work?

The extended side angle yoga pose primarily targets the hamstrings, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the extended side angle yoga pose?

The extended side angle yoga pose requires no equipment — just your body weight.

Is the extended side angle yoga pose good for beginners?

The extended side angle yoga pose is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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