How To Do Extended Side Angle

By: Chris Freytag, CPT

Chloe Freytag demonstrating an Extended Side Angle in a blue tank top and yoga pants

Extended Side Angle is a standing pose that stretches the obliques and strengthens the legs and the core. This pose is often used in the Warrior series in yoga and is part of a chain of standing poses designed to strengthen the lower body while stretching the hips and opening the upper body. If you are looking for better posture and stronger legs and core, you should learn how to do Extended Side Angle pose.

Standing yoga poses are often a mystery to people when they first begin to practice yoga. Many people think of stretching and flexibility as sitting on the floor and reaching for your feet or contorting your body like a circus performer. Don’t dismiss the effectiveness of the standing poses. Poses like Extended Side Angle are very effective in opening the hips and stretching the torso- obliques. Using your body weight against gravity is an excellent way to open tight muscles and release connective tissue.

The muscles that surround the mid-section can become tight before you even know it. Often they show themselves in a sore lower back, poor posture or tight shoulders. Standing yoga poses, such as Extended Side Angle, help you to lengthen the entire torso, especially stretching at the waistline. This can help you to stand taller and look leaner. If you are unable to keep proper form and reach for the ground due to tightness, place a block on the floor for your hand or try starting with Extended Side Angle Elbow on Knee until you are able to go deeper.

For other great yoga poses try our workout 12 Yoga Poses to Alleviate Back Pain.

Here are the steps to performing Extended Side Angle Elbow on Knee:

1) From a standing position step left foot to the back of the mat and lower the inside of the foot down to an angle.

2) Bend front knee to a 90 degree angle

3) Reach right arm forward and then lower to the inside of the right foot. Place hand on the floor, but do not lean on it. Lift up through the core.

4) Reach left arm over left ear toward the front of the room.

5) Look upward and breath, keeping left shoulder stacked over right shoulder.

6) Hold 30 seconds and switch sides.

(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content