Extended Side Angle

A standing side angle posture that explores grounded legs, diagonal length and spacious breathing through the side body.

“Root through the feet. Bend the front knee. Lengthen from heel to crown.”

Extended Side Angle links the stability of a standing lunge with the reach of the whole side body. The pose asks the legs to offer support while the torso turns and lengthens. It can be practised with the forearm on the thigh, the hand to a block, or another supportive variation.

The purpose is not to reach the floor or create a dramatic shape. The purpose is to explore how steadiness in the legs can allow ease, breath and length through the spine and ribs.

1. 1Stand with the feet wide apart.
2. 2Turn the front foot out and angle the back foot slightly in.
3. 3Bend the front knee towards the direction of the front toes.
4. 4Let the back foot stay grounded.
5. 5Rest the front forearm lightly on the front thigh.
6. 6Lengthen the sides of the waist.
7. 7Turn the chest gently towards the side.
8. 8Reach the top arm overhead or rest the hand on the hip.
9. 9Breathe naturally for several breaths.
10. 10Return through the legs and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Can the front knee bend without the back foot losing contact?
• •Is the lower hand or forearm supporting you without collapsing into it?
• •Can the spine lengthen before the chest turns?
• •Does the top shoulder feel spacious rather than forced?
• •What happens to the breath when the side body reaches?

Let the breath show you how much space is available. If the breathing becomes tight or uneven, explore a higher support, a shorter stance or less reach through the top arm.

Observe the relationship between the feet, front knee and ribs. Some students will search for depth by dropping the torso. Others may hold the breath to maintain the shape. Support the pose before asking for more range.

Reflect after practising:

• •Did the pose feel more stable with a shorter or wider stance?
• •Where did you place support, and did it help your breathing?
• •Could the side body lengthen without strain in the neck or shoulder?
• •What changed between the two sides?

Rather than mistakes, you may notice:

• •Front knee collapsing inwards
• •Back foot lifting
• •Leaning heavily into the lower arm
• •Chest turning before the spine lengthens
• •Top shoulder gripping
• •Holding the breath

• •Rest the forearm on the front thigh
• •Place the lower hand on a block
• •Keep the top hand on the hip
• •Shorten the stance
• •Practise with the back heel at a wall
• •Reduce the depth of the front knee bend

• ✓Both feet feel grounded.
• ✓The front knee feels steady.
• ✓The breath remains available.
• ✓The neck and shoulders feel unforced.
• ✓The pose can be exited with control.