Extended Side Angle Pose, or Utthita Parsvakonasana, is a standing yoga pose that stretches and strengthens the legs, hips, and side body. It also engages the core muscles and improves overall stability and balance. Here’s how to practice Extended Side Angle Pose:

1. Start in a standing position at the top of your mat. Take a wide step to the right, approximately 3 to 4 feet apart. Turn your right foot out to a 90-degree angle, and pivot your left foot slightly inward.
2. Bend your right knee, aligning it directly over your ankle. Ensure that your right thigh is parallel to the floor. Your left leg should be straight and active, with the outer edge of your left foot grounded into the mat.
3. On an inhale, extend your arms out to the sides at shoulder height, parallel to the floor. Your palms should be facing down.
4. On an exhale, shift your hips towards the right as you reach your right hand forward. Lower your right forearm onto your right thigh, with your palm facing up. Alternatively, you can place your right hand on the outside of your right foot or onto a block for support.
5. Extend your left arm overhead, reaching it towards the front of the room. Your left arm should be in line with your shoulders, forming a straight line with your torso.
6. Gently rotate your chest and torso upward, opening your chest to the left. Keep your gaze focused on the ground or turn your head to look up towards your left hand, depending on what feels comfortable for your neck.
7. Engage your legs and core muscles. Press firmly through the outer edge of your left foot and ground down through your right foot.
8. Maintain a strong foundation and alignment. Keep your shoulders stacked over your hips and avoid collapsing into your right side.
9. Breathe deeply and hold the pose for several breaths, feeling the stretch along the side of your body and the opening in your hips. Maintain your balance and stability while keeping your body aligned and active.
10. To come out of the pose, press through your feet, engage your core, and slowly return to a standing position with your feet parallel. Repeat the pose on the other side.

Some key points to remember while practicing Extended Side Angle Pose:

• Keep your front knee aligned with your ankle, ensuring it doesn’t extend past your toes.
• Engage your core muscles to support your lower back and maintain stability.
• If you’re unable to reach the floor with your hand, you can use a block for support, placing it at an appropriate height.

Benefits of Extended Side Angle Pose include:

• Stretches and strengthens the legs, hips, groin, and side body.
• Opens the chest and shoulders, improving posture and lung capacity.
• Engages the core muscles and improves stability and balance.
• Stimulates digestion and aids in detoxification.
• Builds strength and endurance in the legs and hips.

As with any yoga pose, listen to your body and practice mindfully. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the stretch and strength-building effects of Extended Side Angle Pose.