Extended Leg Squat Pose

Extended Leg Squat Pose

Extended Leg Squat Pose

The Extended Leg Squat Pose is a challenging and asymmetrical variation of the standard squatting posture used in yoga. To perform this pose, you must have a combination of strength, flexibility, and balance. It involves placing one foot forward while keeping the other foot back and your hands pressed together at your heart center. This posture demands a significant amount of core strength and balance to maintain stability, as well as hip flexibility to achieve the extended leg position.

In addition to its physical demands, the Extended Leg Squat Pose offers many benefits. It is an excellent posture for stretching the pelvis and strengthening the legs. It also helps improve balance and stability by challenging your body to maintain equilibrium while in an asymmetrical position.

Extended Leg Squat Pose

The posture is especially useful for athletes looking to increase their lower body strength and improve their overall stability. It is also a great pose for anyone looking to challenge themselves physically and mentally in their yoga practice. Overall, the Extended Leg Squat Pose is an excellent addition to any yoga practice for those looking to build strength, flexibility, and balance.

Extended Leg Squat Pose Step by step

  • Begin by standing with your legs positioned slightly wider than shoulder-width apart, and place both hands on the yoga mat in front of you.
  • Bend both knees and shift your weight onto one side, extending the opposite leg outward.
  • As you bend your knee, position your elbow on the inside of your thigh, creating a deep stretch for your hips and legs.
  • Bring your hands together and press them firmly, engaging your core and creating a sense of balance throughout your body.

The Side Angle Pose is a powerful asana that offers numerous physical and mental benefits. It helps to open up your hips and groin, increase your flexibility, and improve your overall stability. The posture also activates your core muscles, leading to a stronger and more stable center. Furthermore, this pose can help improve your concentration and focus, allowing you to be more present and grounded in your practice. With consistent practice, the Side Angle Pose can lead to improved posture and overall well-being.


  • Begin by standing in a wide stance with your feet positioned more than shoulder-width apart.
  • Turn your right foot outwards at a 90-degree angle, while your left foot is turned slightly inwards.
  • Reach your arms out to your sides, parallel to the ground, and hinge your body to the right side.
  • Place your right hand on your right shin or ankle, or on the ground, depending on your flexibility.
  • Stretch your left arm up towards the ceiling, aligning it with your shoulder.
  • Gently press your elbow against the inner thigh of your right leg, using it to support your upper body.
  • Be mindful not to over-extend your right leg if you are not able to reach as far as intended.
  • Staying hydrated by drinking water is crucial during yoga practice as it helps to maintain energy levels and prevent dehydration.

It’s important to listen to your body and work within your limits. This pose can be challenging, and it’s crucial to avoid overextending or pushing beyond your current capabilities. Instead, focus on finding a comfortable stretch and maintain the pose for several breaths, working gradually towards deeper variations over time.

Using your elbow to support your upper body is essential for maintaining stability in the pose. Pressing it against the inner thigh helps to engage the core and provide a stable foundation for the posture.

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