Extended Right Side Angle Pose

How to do Extended Right Side Angle Pose

1. 1From Warrior II with your right knee bent at ninety degrees, firmly anchor through the outer edge of your left back foot.
2. 2Inhale to lengthen your spine, then exhale and lower your right forearm gently onto your right thigh with your palm facing up.
3. 3Sweep your left arm up and overhead alongside your left ear, turning your palm to face down toward the mat.
4. 4Create a single unbroken diagonal line of energy extending from the outer edge of your left heel through your left fingertips.
5. 5Spin your left ribs toward the ceiling, keeping your chest open without collapsing your weight into your bottom right shoulder.
6. 6If comfortable and stable, lower your right fingertips to a block or the floor outside your right front ankle.
7. 7Turn your gaze gently upward toward your top palm or keep your neck neutral facing the side wall.
8. 8Hold for five deep breaths, then press firmly into both feet to rise back up on an inhalation.

Benefits

• Strengthens the quadriceps, hamstrings, and calves of the supporting legs.
• Stretches the groins, hips, spine, and intercostal muscles along the side ribs.
• Stimulates abdominal organs and strengthens deep core stabilizers.
• Expands chest and lung capacity to support fuller respiration.
• Improves overall stamina, physical balance, and postural alignment.

Common mistakes and cues

• Collapsing bottom shoulder

  Avoid dumping your upper body weight into your right arm by actively pressing away from the thigh or floor to keep space along your neck.

• Floating back heel

  Keep the outer edge of your left foot firmly grounded into the mat to anchor the pelvis and protect your knee.

• Closing off the chest

  Rotate your torso and upper ribs toward the sky rather than letting your chest point down toward the floor.

• Knee collapsing inward

  Track your right front knee directly over your second toe rather than letting it cave inward toward the midline.

Modifications and props

• Forearm to thigh

  Rest your right forearm on your front thigh rather than reaching for the floor to maintain length along both sides of your waist.

• Block under hand

  Place a yoga block on its medium or tall setting outside your front ankle to support your bottom hand securely.

• Top hand on hip

  Place your left hand on your left hip if shoulder tightness or impingement makes reaching overhead uncomfortable.

• Shortened stance

  Step your back foot slightly closer to reduce intensity in the hip adductors and inner groins.

Cautions

• Neck sensitivity

  Keep your gaze neutral toward the side or looking down at the floor rather than turning to look up toward your arm.

• High blood pressure

  Avoid holding the breath and keep your gaze steady toward the horizon or floor to prevent dizziness.

• Sacroiliac joint irritation

  Step your feet slightly narrower and allow the back hip to roll slightly forward rather than forcing the pelvis square to the side.

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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