Start in a standing position, inhale and open the legs wide (more than a leg length apart).
Lift your arms up to shoulder height, turn your right foot out 90 degrees and your left foot in slightly.
Exhale and bend the right knee, so that the shin is parallel to the floor and straight above the ankle.
Bring the right hand down to the floor, either on the outer side or the inside of your right foot with palms touching the floor and stretch your left arm up over the head.
Hold this position for about 5 breaths. Keep the chest open, taking care not to collapse the torso forward. If you cannot touch the floor with your right hand, then place the forearm on your thigh.
To come out, inhale and lift the torso back up again with the arms extended to the sides at shoulder height and turn your feet parallel. Exhale and repeat the same sequence onto the other side.
The Extended Side Angle yoga posture stretches the thighs and the side of the torso.
Hatha Yoga Postures: Sanskrit – English
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.