Hey everyone, welcome to Yoga with Adriene.
I'm Adriene and we have another Foundations of Yoga video for you today.
We have extended side angle pose, one of my favorite postures.
I like to play in all different variations of this pose.
It's really great for the legs, and great for just grounding and connecting you to the
earth.
Also it's really nice for the core and the shoulders.
The list goes on and on.
Let's hop on the mat and explore.
All right, we're going to begin with a lunge.
So get into that lunge, and I'm going to guide you there, because it's tried and true, by
coming into a forward fold.
And then the next step, my left toes back and keep my right foot where it is.
Step the left toes back and come into a nice low lunge.
I like to call this runner's lunge.
As I peel the right hip crease back, and maybe even take a breath or two lowering that back.
And you just need to stretch it out.
Then as the back knee is lowered, lift her up.
And then we're going to slowly pivot on the back foot, coming onto the outer edge of that
left foot.
Take your left palm and give that left inner thigh a little slap.
This is going to be super important as we grow our posture today.
So give it a little slap, no toxic thoughts here if you're just like, oh, jiggly wiggly.
Stop that.
You got it.
And we're doing this actually to the opposite just to engage.
Bring a little positivity into that leg, a little awareness.
Cool.
Now keep the front knee bent, and then we're going to swing the fingertips all the way
up and out, coming into a Warrior II.
We definitely have the Foundations of Yoga for this sweet warrior pose, you know, you're
just adjusting it, too.
So check that out if you want to deepen that pose, or go through another foundations with
me.
Send the fingertips are out, left to right.
And that front knee is going to want to straighten because perhaps we haven't worked these muscles
in a while.
But we're going to stay committed to the practice by drawing energy back through the top of
that right thigh bone, lengthening the tailbone down, and again keeping this back leg nice
and strong.
And we'll come back to where you're two here, inhale in, exhale.
Keep this length in the side body and this will lift in the heart as you begin to soften
through the right elbow and come onto the top of the right thigh.
Now I'm going to bring my left hand underneath to the right ribcage.
And just use it here to kind of smear like honey, smear the ribcage and open the heart.
So the reason I say this is that there are two tendencies here.
One tendency is to collapse in the shoulder.
And so I invite you to remember that the neck is a beautiful extension of the spine here.
And then the other thing is that the torso is kind of rotating towards the back, and
I'm not supporting my legs here.
So I'm going to find that support in my legs and draw that energy up and smear my honey
open.
Okay?
So check it out.
My legs are strong, super strong.
Outer edge of the back foot, really, really strong inner thighs are still engaged.
Now I can stay here, hand on the waistline, or opening up here.
Or I'm going to inhale, open the left fingertips all the way up.
Take a breath here and on and exhale.
Send them up and overhead towards the front edge of the mat.
So I'm plugging the shoulder, and there's a tendency again to just kind of crunch.
Keep this beautiful spaciousness open.
And then when you feel like you have the hang of it, take your cues from the video and bring
it onto your mat, and just see if you can find a couple of self-adjustments here.
Maybe it's adjusting your stance.
Maybe it's engaging the lower belly.
Maybe it's finding the softness in the elbow rather than continuing just to create the
perfect shape.
Maybe it's stacking the shoulders.
You might stay here, or you might release the right fingertips down, reaching the left
fingertips up and overhead, or stacking the shoulders here in this variation.
So there are lots of places to go and to play in.
Take a deep breath in wherever you are, and on an exhale, power through both legs, and
come back to your Warrior II.
And we'll slowly transition to the other side.
Right toes in now, left toes out, pivot on the back foot and come down into that low
lunge.
Just take a couple of seconds, again, on your own to find your breath and to stretch the
legs.
I like to just kind of come in and out of the postures, because it's not really realistic
to start your video, maybe you're not warm and just come right into the posture.
I want you to feel how to actively engage these poses to support you so that you can
rock out in public class.
And just kind of slamming into the pose is not the best way.
So take a couple of seconds to stretch it out.
And if you're already warm, then just hang with me.
When you're ready, lift that back knee and come into your low lunge.
Find that sit-bone-to-heel connection, nice and strong.
And then we'll pivot on the back foot, whenever you're ready.
Bring the right palm to the right inner thigh, and we engage.
It seems kind of silly, but it's like otherwise we come into the pose kind of loosey-goosey.
And right foundations of yoga are all about building from the ground up.
So charge that inner thigh.
Press into the outer edge of that back foot, and when you're ready inhale.
Sweep the fingertips all the way up and out into Warrior II on the opposite side.
Make those little self-adjustments and connect to the earth.
Strong outer edge of the back foot.
Lots of energy gathering up from the arch of the front foot.
And I pull back gently through that left thigh bone as I lengthen the tailbone down.
So practice and all is coming.
One of my favorite quotes and I feel like the Foundations of Yoga are just like the
perfect example.
It's like being in the moment.
And not just getting through the workout or trying to master the perfect pose, but really
just committing to practicing where you're at.
Inhale, reach the arms up and just find that length, crawling up through the side body.
And then take that length out and into your posture here, nice and strong in the legs.
As I lean down, I keep a connection through that back heel.
And again, be careful not to collapse here in that left elbow.
This is lazy.
You have much more worth than this.
Find space and grace here.
Even if you're struggling, use your breath.
The right hand comes to the underbelly here, and the ribcage, we open up.
Yes.
When I first did this posture the first time, I had all sorts of crumples.
So give yourself time and space.
Return to this video to see how you've grown and evolved.
And then take a variation that works great for you today, either reaching the arms up
and overhead, opening up through the chest.
You might even draw a couple of circles, keeping the shoulders stacked here, or sending it
towards the back edge or front edge of your mat.
The shoulders draw back hard, it opens here.
Notice your heart and your gaze is coming down towards the ground.
In time, see if you can spiral the heart and chest up towards the sky.
Again, it's not always important right away to have a straight lens, but a connection,
a nice engaged quality.
So you might soften through the elbow, then relax the shoulder.
Maybe you come here.
And maybe you save that for another day.
Wherever you are, take one more deep breath in, and on an exhale, we'll power through
that front leg, and come back to that Warrior II.
Turn the left toes in, and the hands come to the waistline, and we do a little dance.
Heel, toe, all the way back to the center.
Nice work everyone.
All right, my friends, awesome work.
I commend you for coming through these Foundations of Yoga poses.
Let me know if you have any questions or comments below.
I encourage you and invite you to explore this pose, and all of the foundations of yoga
poses in your own time.
Improvise, create your own variations and always be super mindful.
I love you guys.
If you are interested, this pose comes up a lot in our Reboot and Empower Programs,
so you might check that out.
I'll have links to that down below.
They are really awesome.
And yeah, I look forward to hearing from you.
Take good care.
Namaste.