Extended side angle pose

Strengthens the back, hips, ankles, and legs, and opens the hips and chest. Counteracts sciatica and facilitates digestion.

1. Stand in the Mountain pose.
2. Breathe in, step wide out to the right, and extend your arms. Your heels should be in line, and your toes should point straight ahead. Have strong feet and legs.
3. Breathe out, and turn your right foot out at a 90-degree angle. Make sure that your toes point straight out, and keep your knees and thighs in line. Bend your right knee over your right foot at a 90-degree angle. Place your right arm on your right knee, and then gradually place your right hand down outside your right foot. Open the side of your body toward the ceiling. Take your left arm out from under, and stretch your arm forward and over your body. Try to stabilize your shoulders by drawing the shoulder blades deep into the body. Look up under your left arm, and keep the back of your neck in line with your spine. Keep your back leg steady on the floor with your back foot strong so that you do not weigh down on your right knee. Maintain balance between your front and back feet. Hold this position for five deep breaths.
4. Breathe in, and rise up on parallel feet with arms extended. Turn your left foot out at a 90-degree angle, and repeat the movement on your left side.
5. Breathe in, and rise up on parallel feet with arms extended.
6. Breathe out, and return to the Mountain pose.