Alignment
I Front foot points forward, back foot turns 90°
I Rear leg straight, foot outer edge in the ground
I Bend front knee 90°, thigh turns outwards
I Hand of the lower arm on the inside of the foot (or on a block)
I Stretch upper arm vertically and straight
I Balance the weight evenly on both legs and hand
I 8-10 deep breaths
Effect
I Strengthens ankles, knees, thighs
I Stretches the whole body side in its entire length
I Flexible and open hips
I Stimulates digestion
I Relieves sciatica and arthritis