Mobility · Yoga
Extended Side Angle Pose
Extended Side Angle Pose is a wide-standing yoga hold with one knee bent and an overhead reach. It builds leg endurance while stretching the hips and side of the body.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand in a wide stance with your front foot pointing forward and your back foot turned slightly inward from sideways.
- Bend your front knee until it sits over your ankle.
- Rest your front forearm lightly on your front thigh.
- Rotate your chest toward the open side of your stance.
- Reach your top arm overhead beside your ear, palm facing down.
- Hold the position with your back leg straight.
- Lower your top arm to your side.
- Return to standing upright by straightening your front leg.
Form cues
- Keep both feet firmly grounded.
- Lengthen both sides of your waist.
- Keep your neck relaxed.
- Breathe slowly and evenly.
Common mistakes
- Front knee collapsing inwardKeep your front knee pointing in the same direction as your middle toes.
- Sinking into the supporting armUse your trunk to support your torso rather than dumping your weight onto your thigh.
- Forcing the hand to the floorPlace your lower hand on a block if reaching the floor makes your torso fold downward.
Safety
Forcing a deeper knee bend or overhead reach can strain the knee, hip, or shoulder. Slipping feet can cause a loss of balance in the wide stance.
- Practice on a nonslip surface.
- Start with a shallow front-knee bend before increasing depth.
- Keep your top hand on your hip if the overhead reach causes discomfort.
- Release the pose if you feel sharp pain or cannot maintain steady footing.
If you have ongoing knee, hip, shoulder, or balance problems, use a shallower stance or ask a physiotherapist about an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer