Alignment
I Find a firm stand in the leg
I Bring the weight on the front foot
I Front foot pointing straight forward
I Bring one hand on the floor/block in front your foot, other hand in your hip
I Raise the back leg with flexed foot and stretch straight back
I Open the hips wide and turn thigh outwards
I Turn the upper body sideways
I Relax and open shoulders
I Bring the the upper arm vertically up, look up
I Take 10 deep breaths in this position
Effects
I Strengthens abdomen, back, thighs and ankles
I Strengthens the lumbar vertebra, hip and sacrum
I Opens shoulders and chest
I Relieves sciatica
I Increases balance and coordination
I Gives a feeling of stability and stability
I Good against stress and anxiety
I Stimulates digestion