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Extended Right Angle Pose

This yoga-inspired exercise strengthens the thighs and buttocks, as well as stretches the inner thighs.

Equipment

None

Exercise Technique

Stand with your legs as wide as you can. Look down and check if the toes of one foot are in line with the other.
Turn your left leg towards the side of the room. Look down and check that the heel of your left foot is in line with the arch of your right foot.
Lift your right heel and turn your right foot in slightly.
Bend your left leg. Make sure that your knee is right over your ankle and does not go past your toes.
Bring your arms to shoulder level. Make sure to keep your shoulders relaxed and lightly pressed down.
Bend sideways and place your left elbow on your knee as you bring your right arm up and close to your ear with the palm down.
Hold the pose for five breaths.
Slowly return to starting position and repeat on the other side.

Performance Tips:

Consciously focus on your breathing and relaxing during the exercise.
If you can, bend lower by sliding your hand down your leg until you reach the floor in front of you. You can also hold your ankle or calf.
If it's comfortable for your neck, turn to look up at the ceiling.
Try to keep your top shoulder from turning inward. Try and rotate it backward to keep your chest open.
Halfway through the exercise, try to move your legs a little wider for more of a challenge. You will usually find that if you make a conscious effort to relax, you can stretch a bit more than you normally can.
When switching to the other side, be sure to go through all the alignment instructions again.

Repetitions:

Do the exercise once on each side. One breath is equal to a slow inhalation and exhalation.

Go to Common Exercises...