How To Do the Extended Side Angle Pose

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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…more »
Added December 5, 2007

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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.