Extended Side Angle
What it does: Often when we hold Extended Side Angle, we use our elbow to prop up our torso. This works, but may put too much stress on your shoulder. It also allows you to stay in the pose without using your core. When you add movement to the pose, you will work all the muscles of the core, especially those along the side of your torso and waist.
How to do it: Stand in Warrior II (Virabhadrasana). Inhale, lift your arms overhead, interlace your fingers, and turn your palms up. Exhale, extend your torso over your bent leg, keeping your arms in line with your torso. Your chest and head should face the side wall (perpendicular to a line drawn between your feet, not facing your front foot). Inhale, lift your torso back up, with arms still extended and in line with your torso.
How to get better: If you have difficulty breathing smoothly while moving in this pose, cross your arms over your chest (it’s less strain on your core). As your core develops, you can extend your arms overhead. Also, as you lower your torso, feel a line running from your straight leg up through the top of your head or extended arms. You can also try extending the bottom arm in the opposite direction, pointing your fingers toward the foot of your straight leg.
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