Extended Side Angle Pose
1. Take Tadasana.
2. Inhale and jump legs apart and arms to the sides. The legs should be 2.5–3 times wider than the shoulders, arms extended horizontally.
3. Rotate your right foot 90 degrees to the right and your left foot slightly to the right.
4. Bend the right leg at the knee so that the thigh is parallel to the floor and the calf is perpendicular to the floor. The left leg may need to be pushed back.
5. Exhale, bend to the right and place the right palm outside the right foot, the right armpit should be on the right knee.
6. Keep your left hand upright, look at the sore left finger. Do not bend the left leg at the knee.
7. Straining your back, try to bring your left hand back. The back should be as stretched as possible.
8. Maintain the pose for up to 1 minute, breathing evenly. Focus on stretching the back.
9. While inhaling, straighten the torso, and then the leg. Turn the feet to the left and repeat the asana in the other direction.
10. While inhaling, straighten up, turn your feet normally, exhale and jump back to Tadasana.
Tones the legs, expands the chest. Helps to correct leg reformation, reduce fat deposits on the upper thighs and abdomen. Revitalizes the abdominal organs, enhances intestinal peristalsis. With regular practice in this position, back and neck pains disappear, arthritis pains decrease, and the mobility of the back and shoulders increases.
Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”