The extended side angle is a powerful stretch to loosen your shoulders and neck, as well as loosen your rib cage.
To perform the extended side angle, start with your feet in a wide stance, with your right foot in front, facing the front of your mat, and your left foot behind you at a 45-degree angle, parallel to the back of your mat. Your feet should be roughly the same distance apart as the length of one of your legs. Your hips should be facing the long side of your mat.
Bring your arms up and straight out, forming a “T.” Keeping your core engaged, bend your right (front) knee to a 90-degree angle, making sure that your knee is right above your ankle. Breathe deeply in and out several times.
Keeping your core engaged, slowly drop your right arm and place your right hand on the floor on the outside of your right foot. If you can’t reach the floor, you can place your hand on a block adjusted to the height that is most comfortable for you. Slowly raise your left arm over your head, so there’s a straight diagonal line from your back left foot up through the fingers of your left hand. Look up at your left hand, or straight out in front of you. Breathe deeply.
To come out of the pose, engage your abdominal muscles and bring your upper body upright, bringing your arms back into the “T” position. Straighten your front leg and step your back foot to meet your front foot. Bend your knees to release your lower back. Switch sides and repeat.