Aligment
I Lunge, one foot forward, the other foot 45° backwards
I Both heels on a line, activated legs
I Bend the front knee 90°, align knee over heel
I Align hips and shoulders forward
I Arms straight, palms inwards, shoulders wide & relaxed
I Hold this posture for 8-10 deeps breaths
Effect
I Stretch for shoulders, abdomen, groin, back muscles
I Strengthens the lungs, arms, shoulders, legs
I Makes the hips flexible
I Increases patience and strength
I Stimulation of the digestive organs
I Improve of attention and balance