Side Angle Pose

About This Pose

Side Angle Pose is a close relative of Triangle Pose but asks more of the legs and offers a deeper opening through the side body. The front knee is bent, which means the legs are working harder, and the upper body angle is more horizontal, which creates a longer lateral stretch from the foot to the fingertips. From Warrior II with the right knee bent, lower the right forearm to the right thigh, or bring the right hand to the floor or a block inside the right foot. The left arm extends over the head alongside the left ear, palm facing down. The shape you're creating is one long diagonal line from the left heel to the left fingertips. Everything on that line is reaching in opposite directions. The result is a full lateral body stretch: inner thigh, ribcage, shoulder, even the space between the fingers. The forearm-on-thigh variation is useful when you're working on opening the side body without the balance challenge of reaching further. As the side body opens and the front hip drops lower, the hand naturally migrates inside the foot. Keep the front knee tracking over the front ankle and pressing toward the pinky-toe side of the foot. The tendency when tired is to let the knee collapse inward, which loses the hip opening and puts load on the knee. The back leg is the anchor. Press the outer edge of the back foot down and engage the back thigh upward.

How to Practice

1. 1

   Begin in Warrior II with the right knee bent.

2. 2

   On an exhale, lower the right forearm to rest on the right thigh, or bring the right hand to a block or the floor outside the right foot.

3. 3

   On an inhale, extend the left arm up and then over the ear in a long diagonal line, palm facing down.

4. 4

   Create one unbroken line of energy from the left outer heel through the left fingertips.

5. 5

   Roll the left shoulder back and up to open the chest — avoid collapsing into the front thigh.

6. 6

   Hold for 5 breaths, then switch sides.

Benefits

• Strengthens legs
• opens the side body and groin
• improves stamina