Extended Side Angle is a posture that pairs well with Warrior 2 and Reverse Warrior. It is a nice option to have as a standing computer break and pairs well with deep, mindful breathing.

Let’s take a deeper dive into the creation of the shape of the posture, benefits, and ways to tailor this pose to your physical needs.

Create the physical shape of Extended Side Angle

All postures have a physical shape and an energetic feel. Here are instructions on how to achieve the physical shape of the posture:

Start in Warrior 2:

  • Begin in Five-pointed Star, standing with your legs much wider than hip distance apart
  • Knees and feet point forward
  • Ground down through your feet
  • Turn your right leg out from the top of the thigh
  • Bend your right knee being mindful of tracking your knee over your second toe

Extended side angle

You can extend your arms out from your center, place your hands on your hips, or whatever variation suits you.

Then, keep yourself grounded from the waist down as you bring your right forearm to your right knee and left arm overhead. Stay here for 5–8 breaths then try the other side.

Make Extended Side Angle work for you

The beauty of a yoga practice is its flexibility (no pun intended!). That is, you can make adjustments to the positioning and use props. Try some of the variations below and make it work for you!

Extended side angle pose using a forearm on your thigh can provide support during prenatal yoga

The extended side angle can be done in many ways; find the arm extension that’s comfortable for you.

Variations:

  • Play with where you want your left arm to be. Does it feel good reaching long and up towards the ceiling? Do you prefer your arm to reach out long and overhead (as pictured above)?
  • If you have a block, stack it so that it is the tallest shape. Place your right hand on the block. Can you create more length in your torso with your arm supported? Does it prevent you from allowing your torso to rotate towards the floor?
  • If you find an additional block would be useful, place one with the wide side down, then place another block perpendicular to that.
  • This can also be done sitting on a stable chair.

Warrior 2 can be done using a chair or stool for additional support

Stay here for 5–8 breaths, or flow between Extended Side Angle and Reverse Warrior

Why choose Extended Side Angle?

  • improves diaphragmatic excursion
  • improves mobility between ribs
  • strengthens the lower extremity
  • increases proprioception
  • improves balance
  • lengthens the inside of the thigh on the straight leg
  • lengthens iliopsoas and fascia that connects to the lower abdomen
  • lengthens lats/upper back/shoulders if arms are overhead

Who is this posture good for?

This posture is particularly for helping manage constipation, overactive bladder, interstitial cystitis/painful bladder syndrome, and dysmenorrhea.

Additionally, most adults need more opportunities to move in a variety of ways as we are often stuck in prolonged sitting postures during the day.

Extra credit

Pair this posture with Warrior 2 and Reverse Warrior to create a mini-flow!

Energetics of the Posture

Extended Side Angle is an energetic uplift. The energy of the pose might feel expansive, open, positive, and refreshing.

Notice what feelings arise for you as you practice this pose. Notice if the energy of the posture changes if you use a block to ground your hand. Have fun experimenting with the subtlety!

Enjoy and move easefully!