Extended Side Angle

How to do it

Stand wide, feet about a leg's length apart. Turn the right foot to point straight forward; turn the left foot parallel to the back edge of the mat. Bend the right knee until it stacks over the right ankle; the left leg stays straight. Lower the right forearm to rest on the right thigh — or, if you have the mobility, take the right hand to the floor on the inside of the right foot. Reach the left arm overhead, alongside the ear, so the body forms one long line from the left heel through the left fingertips. Hips stay open to the side. Gaze can go up under the top arm or down at the floor. Hold and breathe, then switch sides.

Why it's good for runners

This shape stretches the back-leg inner thigh, the front-side outer hip, and the entire side body in one pose. Three runner trouble spots at once. The long line from heel to fingertip is what makes the pose efficient — you're not isolating any one region, you're hanging a whole diagonal chain on the bent front leg.

Common mistakes

Don't dump weight onto the front forearm or hand — it's a light contact point, not a prop. Don't let the front knee collapse inward, and don't let the top shoulder roll forward toward the floor. The top shoulder stacks over the bottom shoulder; the chest faces the side, not the floor.