Extended Side Angle
Extended side angle is a standing yoga posture that targets the hip flexors and obliques while stretching the entire side body. It involves a wide-legged stance with one knee bent and the torso extending laterally, promoting hip opening and lateral body flexibility.
How to do it
- Stand with your feet wide apart and turn your right foot out 90 degrees, aligning your right heel with your left arch.
- Bend your right knee to a 90-degree angle, keeping it directly over your ankle.
- Lower your right forearm to rest on your right thigh or place your right hand on the mat beside your right foot.
- Extend your left arm overhead with the palm facing down, forming a long diagonal line from left heel to left fingertips.
- Hold for 20-30 seconds, then press through your right heel to return to standing and repeat on the other side.
Form cues
- Keep your chest open toward the side wall
- Stack your top shoulder over your bottom shoulder
- Maintain a long, straight line from heel to fingertips
- Press your front heel firmly into the floor
- Keep your front knee aligned over your ankle
Breathing: Breathe deeply and steadily throughout the hold to help your muscles relax.
Common mistakes
- Collapsing the chest toward the floor, which reduces the stretch in the side body
- Allowing the front knee to cave inward, which places unnecessary stress on the knee joint
- Holding your breath, which prevents your muscles from relaxing into the stretch
Muscles worked
Primary: hip flexors. Secondary: obliques, quads, shoulders.
Suggested sets & reps
Get fitter
2 sets x 30-45 seconds per side, rest 45s
Lose weight
2 sets x 30-45 seconds per side, rest 30s
Build muscle
3 sets x 30-45 seconds per side, rest 60s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knee or hip, ease off or choose a gentler option.
- If you have neck sensitivity, keep your gaze toward the floor rather than up at your hand.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle, lengthening sensation along the side of your torso, your hip, and potentially your inner thigh.
What if I cannot reach the floor?
That is perfectly fine. Simply rest your forearm on your thigh instead of reaching for the floor.
Can I do this every day?
Yes, gentle stretching like this is safe to perform daily to help improve your overall mobility.