The extended side angle pose stretches the sides, back and shoulders while still working on balance and strengthening the legs.
- Start from a lunge with your left foot forward. Turn your right heel in and down to the floor so your foot is turned out at about a 45 degree angle
- Your front left toes should be forward and the foot in line with the arch or heel of the right foot
- Lift your chest and hands, reaching your left arm forward and right arm back
- Your left knee is bent and should be either directly over or behind your ankle. Make sure the knee is tracking straight ahead
- The right leg is straight, but don’t lock the knee
- Bring the left elbow on to the front knee, with the palm facing up. Press your elbow down and lift your chest up
- Let your right hand swing past the ground and stretch forward with the palm facing down
- Relax both shoulders away from the ears. Keep stretching through your right fingers
- Hold this pose for a few breaths, then bring both hands down either side of your feet, lift your back heel and return to your lunge
- Then change legs