Extended Side Angle
- Beginner
- Yoga
Extended side angle holds a deep lunge with your front knee bent, one arm resting on your thigh or the floor and the other reaching long over your ear. The stretch loads the adductors, obliques and quads on the back leg's side. Beginners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Adductors, Obliques, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From a wide stance, bend your front knee over the ankle.
- Rest your forearm on the thigh or hand on the floor.
- Reach your top arm over your ear in one long line.
- Open your chest upward, hold, then switch sides.
Form cues
- Press your back foot flat for a stable base.
- Keep your hips stacked, not tipping forward or back.
- Breathe into the side stretch as you settle deeper.
Common mistakes
- Front knee collapses inward past the ankle. Push the knee out in line with your toes.
- Torso caves down, breaking the long line. Reach the top arm long, lengthen the whole side.
- Hips rotate forward, losing the side stretch. Keep your hips square to the side wall.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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