EXTENDED SIDE ANGLE | UTTHITA PARSVAKONASANA
Extended side angle is another full body pose that opens, stretches, and strengthens the whole body, integrating it as one unit.
From Revolving Crescent Lunge, exhale and place both hands on the floor to the side of your front foot.
Spin your back foot flat (as in Warrior I), heels on one line. Keep your right palm flat on your mat in line with your ankle. Exhale and open your torso to the side extending your left arm up to the sky. Reach your upper hand over your head toward the front wall. Use your lower elbow to nudge the knee to the right. Gaze at your upper thumbnail.
Keep your heels on one line. Press the outer edge of your back foot into the mat. Scoop your tailbone down toward the back heel. Engage your back thigh , keeping the leg straight and strong. Pull your right hip in and under so you can stack your torso on top of your right thigh. Keep your heels, hips, and head all on one line. Stack your upper shoulder over the lower. On the in breath, reach and extend your spine; on the out breath, rinse and spin open a little more.
If you find that you are leaning forward in order to reach your hand down to the floor, hold on to your ankle or rest your right elbow on top of your right thigh. With this extra height, pull your hip in and roll your torso open to the side wall.