- Stand with the feet together and the arms by your sides (see the tad-asana).
- Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
- Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
- Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.
- Improves balance and stability in the legs
- On a metaphysical level, helps one to achieve balance in other aspects of life.
- Strengthens the ligaments and tendon of the feet.
- Strengthens and tones the entire standing leg, up to the buttocks.
- Assists the body in establishing pelvic stability.
- Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose.
- Builds self-confidence and esteem.