Objective:

To strengthen thighs, ankles, abdomen, and buttocks. It also effectively stretches the groins, hamstrings, and calves.

Target:

Ankles, calves, hamstrings, thighs, spine, wrists, arms and shoulders.

Safety Instruction and Technique:

Start with Extended Triangle Pose (Utthita Trikonasana) on your right.

Place your left hand on your left hip and slowly bend your right knee at a 90 degrees angle.

Use a block to stabilize the pose. Place it about a foot beyond your right toe, keep your palm on it.

Exhale and straighten your right knee. Simultaneously, lift your left leg and keep it parallel to the floor.

Slowly turn your torso to your left without losing your balance.

Bend your left knee and hold your left ankle with your left hand. Balance your body on your right leg and right hand without locking your right knee.

Breathing:

3 deep breaths during the pose.