Vibe & Flex Yoga Challenge Day 7: Extended Side Angle Pose

Jah Guide. Welcome to Day 7 of the Vibe & Flex Challenge. A challenge about your personal growth. Personal growth here is your mental, physical and spiritual journey to a better healthy you.

Yesterday was a full body ‘restart’ with Seated Forward Bend. After my practice yesterday I felt like I could take on the world. How did you feel? When you start practicing regularly yoga begins to really change your mind, body and spirit.

Today let us bend into Extended Side Angle Pose and set the tone for the week.

Extended Side Angle Pose
The Sanskrit name for Extended Side Pose is Utthita Parsvakonasana.


  • stimulates abdominal muscles
  • builds stamina
  • stretches groins, spine, waist, chest, lungs and shoulders
  • gain balance
  • builds full body strength

How To Extended Side Angle Pose:

  1. Start in mountain pose,  hands extended by your sides with your fingertips apart allowing the energy to move through your body. Raise your hands out by your side (parallel to the floor).
  2. Turn your right leg and foot outward 90 degrees so your toes point towards the front of your mat. Bending your knee parallel to the floor, Keep your right knee over your heel.
  3. Keeping your back leg as straight as you can, pull your right hip forward activating the full stretch in your legs and hips.
  4. Open your body up to the left making sure not to turn your body in the direction of your right leg.
  5. Lower your right arm, resting it on your right thigh
  6.  Reach towards the ceiling with your left hand and then extend it over your head. You want your left bicep to be over your left ear, with your fingertips point in the direction of your front toes. Your hips, legs and chest should make a straight line.
  7. Turn your head and look the ceiling. Relax your face muscles and focus on your breathing .
  8. Lower your right hand to the floor putting your palm next to the inside your your right foots arch.

*You should hold this pose for one minute on both sides.*


  • You can place your hand on your right hand on your thigh or the floor, whichever is most comfortable for your practice.
  • If you are not able to reach your hands to the floor you can use a yoga block to help ease the tensions.
  • If its hard for you to keep your back heels on floor you can place your foot against a wall when practicing to help keep it at its lowest point that’s comfortable for you.

Vibe Of The Day (#VOTD):


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