Extended Side Angle strengthens and stretches the legs, hips, and hamstrings. It also opens the chest and shoulders, which can be beneficial if you have any stiffness in your shoulders or back. Extended Side Angle is also a great side body stretch. Exhale and step your left foot behind towards the back of the mat with front foot staying at the top. Lift and extend your arms out horizontally from your sides, with palms down. Angle your right heel toward the center of your mat. Opinions vary on the ideal angle for the foot in relation to the ankle. Somewhere between 90 (which would be parallel to the back edge of your yoga mat) and 45 (toes pointing at the top left corner of your mat) degrees is acceptable. Bend your right knee so that your calf and thigh form a right angle with your thigh parallel to the floor. Rest your right forearm on the right thigh with the palm turned up towards the ceiling. If you'd like to deepen the stretch, bring your right hand inside or outside the right foot, depending on which is more comfortable.You can place the right fingertips on the floor for added length and to also avoid dumping the weight in the shoulder. A block underneath the hand is also welcomed. Remember to lift the weight out of the shoulder while engaging the core for support. Lift your left arm up and extend it over the ear. Reach through finger tips while pressing firmly into the pinky toe side of the back foot. Open your chest and make sure your left shoulder is aligned over your right shoulder. Bring your gaze up toward your left hand. Lift the torso up on an inhale extending arms wide. Pivot the feet and torso to face the top of the mat and step forward, returning to tadasana. To keep the body in balance, repeat the pose with your left foot forward. You will need to modify these instructions accordingly if you are starting from Downward Facing Dog or Warrior II.