- Strengthens the feet, ankles, knees, quads, glutes and hips.
- Stretches the ankles, calves, hamstrings, groin, obliques, intercostals, shoulders and arms.
- Opens up the hips.
- Increases lung capacity and improves breath efficiency.
- From Downward Dog, step your right foot in between your hands in Runners Lunge.
- Check that your right knee is directly above your ankle and turn your left heel down to the mat. Your back foot should turn in roughly 30 degrees.
- Come up, resting your right forearm on your front knee. Straighten your back leg and press back through the outside edge of your left foot.
- Circle your left arm down and across your body into Extended Side Angle. Reach through your fingertips.
- Check that your front knee doesn’t come forward over the ankle and that your toes and knee point straight ahead.
- Draw your right ear away from your shoulder and look up—twisting from your abs.
- Hold the pose for 5-10 deep breaths, in and out through your nose.
- Circle your left hand down to the mat and step back to Downward Dog for the other side.
ADVANCED: Bound Extended Side Angle
- To bind the pose—bring your right arm behind you, lift your left hand from the mat, reach it under your left thigh and take hold of your left wrist. Gently turn your head up to the sky.
- Avoid this pose if you have a foot, knee, hip or shoulder injury.