Alignment
I Align heels of both feet in a single step in one line
I Front foot points straight forward, back foot is screwed in 45°
I Stretch both legs
I Spread weight on both legs
I Press the outer edge of the back foot into the ground
I Bring the upper body forward over the front leg
I Lower the front arm, place the hand in front of shinbone
I Straighten upper arm straight up
I Shoulders stay relaxed
I Both arms form a vertical line
I Look up (if it is fine for your neck)
I Hold for 8-10 deep breaths
Effects
I Strengthens the leg muscles and ankles
I Strengthens the back
I Relieves tension in chest, shoulders, pelvis
I Increases the volume of breathing
I Increases flexibility of the hip joints
I Stretches hip muscles, thighs and calves
I Tightens the thigh muscles
I Earthed feeling, thus mental relaxation