Extended Side Angle takes Warrior II a step further. The front forearm or hand finds the thigh or the floor, and the top arm reaches over the ear. You stretch from the back heel all the way through the fingertips.
Keep the chest rotating upward so the pose stays open, not collapsed over the front leg.
How to practise
- Come into Warrior II with the right knee bent.
- Exhale and rest the right forearm on the right thigh, or the right hand on a block outside the foot.
- Sweep the left arm over the left ear, palm facing down. Feel one long line along the left side.
- Press the back foot down. Rotate the chest toward the sky.
- Inhale to return to Warrior II, then the other side.
Hold 20–40 seconds on each side.
Benefits
- Stretches the groin, waist, lungs and shoulders
- Strengthens the legs and knees
- Improves stamina and side-body mobility
- Helps digestion and relieves mild backache
Precautions
Do not dump into the front shoulder. Neck should stay comfortable — look down if looking up strains it. Avoid deep side bends in neck or disc issues.
