1. Begin by standing with feet 3-4 feet apart with knees unbent, left, foot facing forwards, right foot facing outwards.
2. Raise arms parallel to the floor, extending the arms and reaching with the fingertips.
3. Extend the torso to the right and the hips to the left, then hinge at the hips reaching down with the right hand towards the floor (or shin or a block – depending on flexibility).
4. Return to standing, then repeat on the other side.
This pose strengthens the core, the flanks, the groin, the thighs, knees, ankles and the hips. It also strengthens the heart and benefits the circulation.