Utthita Parsvakonasana (Expanded Lateral Angle Pose)

This pose strengthens your thighs, hips, knees, and ankles. It stretches your groin, back, spine, waist, ankles, lungs, and shoulders. It massages and stimulates your abdominal organs, and it increases your endurance and stamina. Suffice to says, it does quite a bit of good!

Now this pose start as Virbhadrasana II: from Tadasana jump to Utthita Hasta Padasana, turn the R foot and leg out (Parsva Hasta Padasana), and bend right knee to 90° to come into Virabrasana II, making sure you keep your left kneecap tight. Bend your trunk to the right and place your right hand on the block, with the block placed against your outer ankle. Placement of the left hand is on your left hip initially. Press your knee into your right arm and turn the chest forward, and move the top of your left thigh back. Then extend your left arm over left ear, in line with right foot, with palm facing the floor.

Extend the left side of body, from outer edge of the left foot to left fingertips, turn your chest to face forward. The knee, toes and thigh of your bent leg should all be in a line pointing in the direction of the toes. Press the inner edge of your front foot down, and lift inner ankle up. Turn top of right thigh out, and extend inner right thigh to inner knee as in Baddhakonasana. Draw outer right thigh back into your hip, also as in Baddhakonasana. Press outer edge of back foot down and lift inner left thigh up. Stay 20-30 sec, come up and repeat to your left side.