Steps:
 

1. Stand in Tadasana.

2. Inhale and spread your feet about 3 to 3.5 ft apart (or keep the gap between your feet equal to the length of one of your leg)

3. Turn your right foot 90 degrees to the right and turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee.

4. Exhale and bend the trunk sideways to the right, bringing the right palm near the right ankle (beginners can keep their right palm on the knee, shin bone or the ankle, whatever is possible). If possible, the right palm should rest completely on the floor.

5. Stretch the left arm up, bringing it in line with the right shoulder and extend the trunk, look at the thumb of the left hand.

6. Keep your right knees locked by pulling up the knee cap

7. Remain in this posture for at least 10 deep breaths, gradually increasing the count. Inhale and come back up repeating the posture on the other side (do for the same amount of time on the other side).

 

Benefits:
 

1. Stretches and strengthens the thighs, knees, and ankles

2. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine

3. Relieves backache and neck sprain

4. It corrects minor deformity in the legs, and aligns the bones.

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Contraindications:​
 

1. Diarrhea, Headache, Low blood pressure

2. Heart Condition: Practice against a wall. Keep the top arm on the hip.

3. For high blood pressure and neck problems -  Don't turn your head to look upward; continue looking straight ahead or down and keep both sides of the neck evenly long.