Side angle pose


  • Stand with the feet wider than shoulder width apart and keep the legs straight.
  • Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
  • Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
  • Reach the arms actively out to the sides of the body at shoulder height.
  • Bend the right knee over the right ankle, so that the shin is perpendicular to the floor. Work towards having the thigh parallel to the floor.
  • Bend from the hip joint and extend the torso to the right directly over the right leg.
  • Rotate the torso to the left and keep the two sides of the waist equally long.
  • Rest the right hand on the shin, ankle or the floor.
  • Stretch the left arm towards the ceiling.
  • Keep the head in a neutral position or turn it to gaze at the left arm.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor and reach the torso up to the centre then straighten the bent knee.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.


  • Inhale while raising the arms and stretching forward.
  • Exhale while bending the front knee and lowering the body over the leg.
  • Breath naturally while holding the pose.
  • Inhale while raising the body to the vertical position and straightening the leg.
  • Exhale while releasing the arms to beside the body.


  • The stretch in the sides of the waist.
  • Synchronizing the movement with the breath.
  • Manipura chakra.


  • Diarrhea.
  • High or low blood pressure.


  • Strengthens and stretches the legs, knees and ankles.
  • Increases flexibility in the groins, spine, waist, chest and lungs and shoulders.
  • Stimulates abdominal organs.
  • Increases stamina.

Practice note

  • If feeling unstable in this position, rest the forearm on the top of the bent-knee thigh.


  • Extend the raised arm over the head, alongside the ear until it’s parallel with the floor.
  • If comfortable in the neck, gaze at the hand.