• Strengthens the ankles, calves and thighs
• Improves balance
• Opens the shoulders, chest and hips
• Improves circulation
• Improves concentration
• Calming - relieves anxiety

• Start standing with your feet parallel and about hip width apart
• Put your weight onto your left foot, spread your toes, pressing down into the floor
• Bring the sole of your right foot to your left thigh (if you find that difficult, bring your foot to your calf or ankle)
• Draw your right knee back, so you are open through your hips
• Bring your hands to your heart or out to your sides
• Reach up through the top of your head, getting long, bringing your hips even
• Focus on your breath, taking 4-5 slow breaths in this position
• Variation: raise your hands over head, keeping your palms together
• Drop your foot down to come back to standing
• Repeat on the other side