Extended Side Angle

In this variant, the front thigh being genuinely parallel to the floor and the bottom hand being fully on the mat outside the front foot are the defining features. It's easy to raise the thigh or bend the elbow to make the hand reach, but both shortcuts collapse the line the pose is built on. If the hand can't land flat with the thigh parallel, a fingertip stack or a block outside the foot preserves the shape without compromising the depth.

To build one continuous line from the back heel through the top fingertips over a deep, sustained front-leg bend.

1. 1From Warrior II, bend the front knee until the thigh is parallel to the floor.
2. 2Lower the bottom hand to the floor outside the front foot, keeping the front thigh parallel.
3. 3Press firmly through the outer edge of the back foot to keep the back leg long, straight and active.
4. 4Reach the top arm up and over the ear, palm facing the floor, creating one line from the back heel through the fingertips.
5. 5Turn the chest to open toward the ceiling, top shoulder stacking over the bottom shoulder.
6. 6Gaze up under the top arm if the neck is easy, otherwise look forward or down.
7. 7Hold for five breaths, then press through the feet to rise back to Warrior II. Change sides.

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

• •Front thigh stays parallel to the floor throughout, not lifting to make the hand reach.
• •Front knee tracks over the ankle, not collapsing inward.
• •Back leg stays straight and active, outer edge of the back foot pressing down.
• •Top arm reaches alongside the ear, not collapsing forward across the face.
• •Chest opens toward the ceiling — the pose is a rotation, not just a side bend.

Both sides of the ribcage should still expand. If the breath shortens, the top shoulder has usually collapsed forward — reach the top arm longer and the ribs open again.

Two things go first under fatigue: the front thigh lifts out of parallel, and the top arm collapses forward over the face. Cueing the thigh to stay parallel and the top arm to reach longer usually restores both. A block outside the front foot is a genuine progression, not a regression — it lets the thigh stay deep.

Reflect after practising:

• •A block outside the front foot is not a lesser version. It preserves the thigh depth and the line, which is the whole point of the pose.
• •The line from the back heel to the top fingertips is what makes this pose the pose. Losing it to touch the floor with the fingertips is a poor trade.

Rather than mistakes, you may notice:

• •Build the front-thigh-parallel Warrior II first, without the reach, so the leg strength is available before the arm work.
• •Practise the top-arm reach standing upright in Warrior II, so the shoulder pattern is clear before the torso tips.

• •Bottom hand on a block outside the front foot instead of the floor.
• •Bottom forearm resting on the front thigh for a gentler entry.
• •Top hand on the hip if reaching over the ear strains the shoulder.
• •Back knee lowered to the floor for a more supported version of the same line.
• •Gaze forward or down instead of up for neck sensitivity.

• ✓Press through the feet and reach the top arm up to rise back to Warrior II on an inhale. Pause before the second side.