How To Do the Extended Side Angle Pose
- December 5, 2007
- 656 Views
from
Joe Kulak
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Yoga Expert
Joe Kulak
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Produced by
Howcast Media
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Directed by
Kevin Hall
- Actor Meghan Miller
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Voice-Over Artist
Mario Bueno
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Production Designer
Karin Olsen
- Cosmetics Provided by M.A.C
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Music
Edison Music Corp
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Art Director
Dew Gueramian
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Writer
Howcast Studios
You could become a flight attendant and cram luggage into those overhead storage bins to get a good torso stretch. But we think the Extended Side Angle Pose is a little more practical.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
Step 1: Position feet
Stand with your feet about three to four feet apart.
Step 2: Reach out arms
Reach your arms out to the sides, parallel to the ground, palms down.
Step 3: Rotate feet
Turn your right foot out 90-degrees toward the right so that it is facing directly toward the right side of your mat and turn your left foot about 45 degrees toward the right.
Step 4: Bend knee
Bend your right knee, lunging to the right until it is directly aligned over your right foot.
Step 5: Rest forearm on thigh
Rest your right forearm on your right thigh so your chest and head continue to face forward.
Step 6: Raise left arm
Raise your left arm up straight up with your palm facing in toward your head, then bring your arm alongside your left ear, lengthening to create a straight line from your left heel through your left fingertips.
Step 7: Rotate head
Rotate your head up to look toward your left upper arm.
Step 8: Drop right hand
Drop your right hand to the floor on the outside of the right foot.
You can support yourself on your fingertips, or for a deeper stretch, put your palm flat on the ground.
Step 9: Turn chest up
Press the outer edge of the left foot into the ground and try to turn your chest up for a deeper stretch through the side of your body.
To vary the stretch, grasp your elbows behind your back with your opposite hands.
Step 10: Release pose
Release the pose by raising your torso back up with your arms reaching out to your sides.
Step 11: Repeat pose
Turn your feet to the left, and repeat the pose on the left side, hold it for the same number of breaths as you did on the right.
Step 12: Release pose
Release the pose, by raising your torso back up with your arms reaching out to your sides. Marvel at your exquisitely lengthened torso.
A recent study found that out of every 6 back, shoulder, and neck injuries suffered by flight attendants, 1 is caused by grappling with an overhead bin.
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