Alignment
I Find a firm stand in the leg and load the entire foot
I Spine is straight, looking forward focused
I Raise the other leg, lower the sole on the ankle, on the calf or on the inside of the thigh (never on the knee!)
I Firmly press the sole of the foot into the leg
I Leg muscles and abdominal muscles are active
I Bring hands in front of chest or stretch arms sideways
I Shoulders stay relaxed
Effects
I Strengthens entire leg muscles and ankles
I Strengthens the shoulders and back muscles
I Opens the hips
I Increases balance and sense of stability
I Good for relaxation
I Supports focus and concentration
I opens the ribcage and supports free and even breathing