1. Begin by standing with feet 3-4 feet apart with knees unbent. Place your hands on your hips, and turn your right foot out to the right by 90 degrees, with your left foot turned in slightly to the right, with your heels aligned. Turn your right thigh outwards to that it is aligned with your right ankle.
2. Exhale, then turn your torso to the right so that you are facing directly our over the right leg. As you do this lift your left heel from the floor and revolve on the ball of your toe until the left, foot is parallel to the right foot. Exhale again and bend your right knee, while extending strongly through your left leg into your left heel.
3. Exhale again and lean the torso down towards the right thigh, placing the left hand on the floor beside your inside right foot. Stay in this position for a few breaths, or for at least 30 seconds to a minute.
4. Inhale to come back up from this position, then exhale to release the twist. Then reverse the feet and repeat for the same duration on the left side, before returning to your original standing stance.
This pose stretches and strengthens the legs, knees and ankles, as well as the groin, spine and shoulders. It can improve digestion and increase stamina whilst improving balance.