Extended Side Angle

The line from the back heel to the fingertips is the organizing idea of this pose, and it's easy to lose without noticing. A common pattern is letting the top arm collapse forward over the ear, which breaks the line and turns a full-body extension into a front-body crunch. Keeping the whole side of the body in one plane matters more than how low the front elbow gets.

To extend one long line through the whole side of the body while maintaining the strength and stability of a deep standing lunge.

1. 1From Warrior II, bring the front forearm to the front thigh, or the front hand to a block or the floor outside the front foot.
2. 2Keep the front knee tracking over the ankle as the torso tilts over the front leg.
3. 3Reach the top arm up and over, alongside the ear, creating one continuous line from the back heel through the fingertips.
4. 4Press firmly through the outer edge of the back foot to keep the back leg active and engaged.
5. 5Rotate the chest to open toward the ceiling rather than letting it roll down toward the floor.
6. 6Keep the neck as a free extension of the spine, gaze wherever is comfortable.

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

• •Front knee stays over the front ankle throughout, not drifting forward or collapsing inward under the added reach.
• •The whole side of the body, from back heel to top fingertips, stays in one plane, not twisting forward or back.
• •Chest opens toward the ceiling, shoulder stacking over shoulder as much as available.
• •Back leg remains straight and active, not locked and passive.

Both sides of the ribcage are asked to move here, which is unfamiliar for a lot of students. Breathe into the space between the ribs on the top side particularly, since that's where the real length is meant to happen.

The top shoulder tells the story here. If it's rolling forward and down, the "line" the pose is built on has broken, even if the shape still looks impressive from the front. A cue to rotate the chest open, rather than a cue about the arm itself, usually restores the line more effectively.

Reflect after practising:

• •The forearm-to-thigh version is not a lesser pose than hand-to-floor. Choose based on what keeps the line long, not what looks deeper.
• •If your front knee is straining, the stance is probably too narrow or too deep for today. Adjust the stance before pushing through discomfort.

Rather than mistakes, you may notice:

• •Build Warrior II to full stability and comfort first. Extended Side Angle asks for everything that pose does, plus more.
• •Practice the top-arm reach and chest rotation standing upright in Warrior II before adding the forward tilt, to isolate that specific action.

• •Forearm resting on the front thigh instead of the hand reaching to a block or the floor.
• •Back knee lowered to the floor for a gentler, more accessible version of the same shape and line.
• •Top arm resting along the top ear line without full extension, if shoulder mobility limits the reach.

• ✓Press through the feet to rise back to Warrior II, then straighten the front leg to standing. Pause before the second side.