Extended Arms and Legs Pose

How to do Extended Arms and Legs Pose

1. 1Begin standing in Mountain Pose at the center of your mat with your hands on your hips.
2. 2Step or lightly hop your feet wide apart, approximately four to four-and-a-half feet, aligning your ankles beneath your extended wrists.
3. 3Turn your feet so the outer edges are parallel to the short edges of your mat, pressing evenly into your big toe mounds and outer heels.
4. 4Engage your quadriceps to lift your kneecaps while drawing your tailbone slightly down toward the floor.
5. 5Extend your arms out to the sides at shoulder height, palms facing down, reaching actively through your fingertips.
6. 6Broaden your chest and draw your shoulder blades gently down your back without thrusting your lower ribs forward.
7. 7Keep your gaze soft and level ahead, lengthening through the crown of your head while holding steady for five to eight breaths.
8. 8To release, bring your hands to your hips, step or hop your feet back together, and return to Mountain Pose.

Benefits

• Strengthens the arches, ankles, calves, and quadriceps.
• Tones the pelvic floor and deep abdominal stabilizing muscles.
• Expands the rib cage, facilitating deeper and more efficient respiration.
• Improves overall proprioception and symmetrical body awareness.
• Relieves tension across the upper back and shoulder girdle through active arm extension.

Common mistakes and cues

• Feet turned outward

  Keep the outer edges of your feet parallel to prevent collapsing your inner arches and straining your ankles.

• Flaring the lower ribs

  Draw your front ribs inward toward your spine to maintain a neutral core and avoid compressing your lower back.

• Hunching shoulders

  Release your shoulders down away from your ears while keeping your arms actively reaching outward.

• Stance too narrow or wide

  Adjust your feet so your ankles sit directly underneath your outstretched wrists for optimal joint support.

Modifications and props

• Wall support

  Practice with your back against a wall to gauge true spinal alignment and alleviate balance challenges.

• Hands on hips

  Keep your hands resting on your hips if holding your arms horizontal causes shoulder fatigue or impingement.

• Narrower stance

  Shorten the distance between your feet if you experience discomfort or instability in your pelvic floor or hips.

• Chair support

  Straddle a sturdy chair to support your sitting bones while extending your arms wide if weight-bearing is restricted.

Cautions

• Recent groin strain

  Avoid stepping too wide and keep your inner thigh muscles lightly engaged to protect healing tissue.

• Low blood pressure

  Step your feet together slowly when exiting the posture to prevent sudden dizziness.

• Shoulder impingement

  Lower your arms slightly below shoulder level or rest your palms on your hips if raising your arms triggers sharp pain.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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