Side Angle Pose

This pose is an excellent stretching pose for the sides of the body, with stress on stretching the waist and rib cage. This pose strengthens and increases the flexibility of hips, legs and ankles. It opens the chest and increases the lung capacity.

Your front knee should be over the ankle and the outer edge of the back foot should touch. Try to center your weight as much as possible. Your spine should be straight while the head, shoulders and hips should be in a line.


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Since proper body alignment is crucial, you can place your back against the wall. If you have a stiff neck, do not look up. Be very careful if you have lower back problems. If you find it difficult to place your palm on the floor try keeping it on the inside of your front foot or touch your fingertips to the floor or rest your palm on the block. Reduce the strain in the legs and lower back by placing your elbows on the front thigh with forearm parallel to the floor.

How it is to be done - standing.

Suitable for - Everybody.

Steps - Actual procedure for that asana

  1. Go to mountain pose
  2. Move your right foot to the right at a distance of 3 to 5 feet
  3. Turn the left foot, making an angle of 45 degrees. Your right foot should rotate by 90 degrees.

    Align your right heel with the middle of the left foot
  4. Inhale and raise your arms up till the shoulder height and palms facing down. Keep your arms and shoulders relaxed
  5. Bend your right knee till it is over your right ankle
  6. Exhale and bend your torso to the right and keep the palm of your right hand on the floor outside you. Your left leg should be straight and the outer edge of the left foot should touch the floor
  7. Stretch your left arm overhead Such that your left shoulder is back
  8. Turn your head to look up such that your spine is straight and neck relaxed
  9. Remain in this pose from 10 to 20 seconds
  10. Release the pose by pressing the right foot into the floor and inhaling while lifting your right palm off the floor. Straighten the right leg. Then go back to mountain pose
  11. Repeat steps 2 to 10 for your other sides

Benefits to body parts - Stretches the sides of the body, especially waist and rib cage. Increases the flexibility of hips, legs and ankles. Opens the chest, thus improving lung capacity.

Precautions - Lower back problems.

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