Trikonasana - the Triangle
Stretches the spine, opens the torso, and improves balance and concentration.
Start with your spread 3-4 feet apart, feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale and raise both arms so they`re parallel with the floor. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers. Check that your left knee is aligned with your left ankle.
Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up. When you`ve stretched as far as you can, pivot your arms, letting your left hand reach down and come to rest against the inside of your calf, while your right arms points straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale, and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, bringing your feet to face front. Repeat the posture on the other side.