> Strengthens thighs, calves, ankles, and spine.
> Stretches the groins and inner thighs, chest and shoulders.
> Improves sense of balance.
> Relieves sciatica and reduces flat feet
> Headache.
> Insomnia.
> Low blood pressure.
> High blood pressure: Don't raise arms overhead.
> Begin with your feet together and your toes pointed forward (Tadasana). Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your hands and clasp your right ankle.
> Draw your right foot up and place the sole as high as possible against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
> Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Bring your hands together in front of your chest with your palms together. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
> Raise your arms over your head, keeping your palms together.
> Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.