EXECUTION
1. Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
2. Exhale as you lift your one leg in air and bend your knees, trying to take the thigh as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.
3. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
4. Stay for 15 - 30 seconds. To come out of this pose straighten your knee with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana. Repeat on the other leg.

BENEFITS
1. It will improve your balance.
2. It strengthens the ankle, thigh, calf, and spine
3. It stimulates the abdominal organs, diaphragm, and heart
4. It may reduces flat feet

Contra - indications
1. Recent or chronic injury to the hips, knees, back or shoulders.