• Begin standing in Tadasana (mountain pose)
  • Step the feet 2.5-3 feet apart, facing the side of the mat
  • Turn the toes on the right foot to the right.
  • Make sure that the heel of the right foot is in line with the arch of the left foot.
  • Bend the front knee. Check to make sure that the knee is not further forward than the ankle.
  • Extend the arms to a T.
  • Look over the right finger tips (if you have any neck issues, gaze forward instead.)


  • Strengthens and stretches the legs and ankles
  • Stretches the groins, chest and lungs, shoulders
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches through second trimester of pregnancy
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, & sciatica


  • Diarrhea
  • High Blood Pressure
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