Extended side angle pose -Utthita Parsvakonasana

Extended side angle pose is an energising asana with many physical benefits for the body, like strengthening the legs, toning the abdomen and increasing flexibility in the spine. 
**You can also follow in this pose from Warrior II, with the right knee bent and follow from step 4.

1. Stand in Tadasana, with your feet together and legs together and parallel. Bring your buttocks slightly inward and keep the pelvis and hips facing forward, keeping your back straight. Inhale and open your chest bringing your shoulder blades together.  
2. Inhale and take a wide stand with your feet, bringing your right foot to 90degree angle and exhale rotating your left foot inward to a 45degree angle.
3. Inhale and bend your right knee
4. Exhale and bring your right forearm to rest on the knee, or alternatively bring your right hand all the way down to the mat or a block outside of your right foot.
5. Inhale and bring your left arm up and extend it all the way up and towards your left ear.
6. Sink in deeper with your pelvis towards the ground and keep your balance on both feet. 

*Keep your back and pelvis in vertical alignment and the extended arm in a straight line with the back.  

Revolved option - PARIVRTTA PARSVAKONASANA:
Whilst your right forearm is on the right knee, bring your left palm together with your right palm, forming a triangle with your elbows and hands, and bring your left elbow onto the right knee, and gently twist toward the right.

Physical benefits:
Stretches the legs, arms and back
Provides flexibility to the spine
Increases balance in the feet and legs
Strengthens the ankles
Tones the abdomen
Opens the chest
 
Mental benefits:
Energises the body
Confidence booster
Releases tension and feelings of stress
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Back injury
Knee injury
Weakness in the ankles and knees
High or low blood pressure