Hello Wellness Warriors! I am coming at you guys today with another in my Yoga Modification Series. I try to tackle some of the more common, yet still challenging, yoga asanas and offer some hacks for making them more accessible. Today, let’s break down Side Angle.
As always before we start, the Melissa Disclaimer… Please go at your own pace when practicing any of these poses or modifications. Understand that on some days your body may ask you for a modification and on others it may tell you one isn’t needed; listen to its cues. If you have any major injuries or limitations, please seek the advice of a fitness professional before continuing.
Side Angle Pose is a great stretching and strengthening pose for advanced yogis and beginners alike. It’s another one of those asanas that looks pretty straightforward in a picture but you’ll notice during practice that there is a lot going on.
First and foremost, this is a side bending pose. These types of poses are great for unilateral (one sided) focus. Because the body isn’t symmetric in these poses, you are stretching a lot of the muscles in the lengthened side and strengthening the muscles on the opposite side. That’s why it is super important to remember to complete these types of poses facing both directions.
Side bending poses have benefits for our internal organs, too. They sort of stir everything up in your abdomen, which is actually a good thing. These asanas work to restore proper function to your organs and help digestion. Side bending postures call on dynamic balance and therefore require a bit of concentration and mental focus. Side Angle specifically is also a fantastic standing hip opener, something most of us can benefit from thanks to all the sitting we do.
To practice Side Angle pose, start in Mountain Pose with a tall lifted spine. Exhale and walk your feet 3-4 feet apart with your left foot parallel to the short edge of your mat and your right toes turned perpendicular to the short edge of the mat. Inhale and raise your arms out to the sides, extending from your shoulders, until your arms are parallel with the ground. Exhale and bend your right knee into the Warrior II lunge, pause and adjust your feet if necessary through the inhale. On the next exhale, contract the right side of your core, bending your torso over the right knee and placing the right hand on the ground behind the right foot. The left arm should extend diagonally overhead and the face should shine up to the left hand.
A couple of small adjustments can be made quickly if necessary. First, if this puts a lot of stress on your hips across your groin, then you can shorten up your stance by only walking your feet 2-3 feet apart. Remember, this is a hip opening pose and as many of us struggle with flexibility there, a shorter stance can impart plenty of benefits with less discomfort.
If you have any neck tension, injury, or pain, do not turn your head upwards. Maintain your head in a forward facing position and gaze at something ten or so feet away from you at eye level.
If you notice pain or tension in the top shoulder, you can bring that arm to a more straight towards the sky position or even fold that arm so that your hand rests on your waist. This will shift a bit more of the focus to the hip opening nature of this pose.
If you have short arms (like myself), you notice pressure or tension in the bent hip, or if you have taken the shorter stance modification above you can modify your upper body position. And you have options here. If you are able to actually reach the ground, but reaching behind your foot seems to be the cause of discomfort, then you can simply reach in front of your foot instead.
If you can’t quite reach the ground, but want to try, you can use a yoga block, stack of books, or a rolled up towel to bridge the gap.
If you notice a lot of pressure or tension in the bent hip, you aren’t able to get within four inches (or so) of the ground, or there is tension across your upper back and neck, you can place your right forearm on your right thigh. This modification is especially useful in assisting with the stretch aspect of this asana. I typically recommend that asanas with a major stretching focus are practiced several times through. This modification is a great set up as the first round. It allows your body to practice the dimensionality without too much stress or strain on the hips.
If balance is an issue, you can practice with your back to a wall. Another option is to also bring your hand down to a chair seat (or other sturdy object) that has been placed in front of the bent knee.
So, go warriors, and get bendy!
