1. Stand in Tadasana.
2. Take a deep inhalation, and with a jump spread the legs apart sideways 4 to 4! feet. Raise the arms sideways in line with the shoulders, palms facing down.
3· Turn the right foot sideways 90 degrees to the right and the left foot slightly to the right, keeping the left leg stretched out and tightened at the knee. Stretch the hamstring muscles of the left leg.
4· Exhale and bend the right knee till the right thigh is parallel to the floor, keeping the right shin perpendicular to the floor, thus forming a right angle between the right thigh and the right calf. The bent knee should not extend beyond the ankle, but should be in line with the heel.
5· Stretch out the hands sideways, as though two persons are pulling you from opposite ends.
6. Turn the face to the right and gaze at the right palm. Stretch the back muscles of the left leg fully. The back of the legs, the dorsal region and the hips should be in one line.
7· Stay in the pose from 20 seconds to half a minute with deep breathing. Inhale and return to position 2.
8. Turn the left foot sideways 90 degrees to the left and the right foot slightly to the left, flex the left knee and continue from positions 3 to 6 on the left side, reversing all processes.
9· Inhale, again come back to position 2. Exhale and jump back to Tadasana.
Through this pose the leg muscles become shapely and stronger. It relieves cramp in the calf and thigh muscles, brings elasticity to the leg and back muscles and also tones the abdominal organs. Mastery of the standing poses prepares the pupil for the advanced poses in forward bending, which can then be acquired with ease.