Tuesday, January 25, 2011

Move of the Month: Extended Side Angle Pose

I am still sick.  I dragged myself out of bed this morning feeling stuffed up, tired and blue :(

I looked up and saw these words on my Inspiration Board: "rejuvination of the body and soul".  

I can take a hint (again).  Time to take care of myself with some rest, kleenex and lots of fluids.

I also saw these words: "hot yoga." 

Yoga always makes me feel better and I knew at the moment that it would be a perfect theme for the Move of the Month.  

I present, the Extended Side Angel Pose (also known the Lateral Pose).

This post is a great workout for your legs, inner thighs, outer thighs, arms and sides.  The picture demonstrates the advanced level of the pose, but you can make it a little easier by:
  • placing the bottom hand on a block
  • placing the bottom hand on the shin or thigh
  • keeping the upper arm on the waist or behind the back
  • not bending as deeply into the posture

Lets begin!

Extended Side Angle Pose
  1. Stand tall in Mountain Pose.  Walk the feet out so they are separated about 3-5 feet apart.
  2. Turn your right foot out and your left foot slightly in.  Line up the heel of your right foot with the arch of your left foot and keep your hips facing forward.
  3. Inhale and as you exhale, bend your right knee until your thigh is parallel or almost parallel to the floor.
  4. Inhale deeply and exhale to lift the arms to shoulder height, reaching through your finger tips and keeping your shoulders away from your ears
  5. On your next exhale, bend at the side waist to drop your right fingertips to the floor and extend your left arm to the ceiling.  Open up your chest, keep your shoulders back and your arms in a straight line.  Relax your neck and look at the floor.
  6. On an inhale, look at your top hand as you energize through your fingertips keeping your legs strong.
  7. Hold the pose for a few breaths and on an exhale, reach through the top hand and come back to standing with the arms at shoulder height.
  8. Straighten the knee and turn the feet back to a parallel positon.  Exhale to release the arms, walk the feet back and stand in Mountain Pose.

What is your favourite yoga pose?

Stay Healthy, 


  1. As a visual girl, I think an inspiration board is a great idea. You inspired me to make one !

  2. Yay! It was do much fun to make and I truly find it helpful. Looking forward to seeing your inspiration board :)

  3. Thanks, Christina! I am armed with books, liquids and lots of vitamin C :)

  4. We just did this in yoga yesterday and it was tough! I always have trouble holding that pose. I love doing pigeon and runners lunge!

  5. It is a challenging one! I love the pigeon pose, one of my favs, great stretch

  6. hope you feel better soon! i have not done hot yoga just because i don't handle heat very well at all, but i do love regular yoga..and half moon is my favorite!

  7. Hope you feel better soon! I also love hot yoga and it definitely makes me feel better if I am feeling sickly. I love sun salutations for getting my heart pumping and pigeon for my tight hips!

  8. Thank you, sleep is my medicine :) I am a big fan of sun salutations too...great for a warm up. Regular yoga, hot yoga, as long as it's yoga :)

  9. i love tree pose and cat/cow flow. yoga renews me! feel better : )




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