Inhale deeply and with a jump spread apart the legs sideways 3 to
3 and half feet. Raise the arms sideways, in line with the shoulders, palms facing
down. Keep the arms parallel to the floor. (pic 1)
Turn the right foot sideways 90 degrees to the right. Turn the left
foot slightly to the right, keeping the left leg stretched from the inside
and tightened at the knee.

Exhale, bend the trunk sideways to the right, bringing the right palm
near the right ankle. If possible, the right palm should rest completely
on the floor.
Stretch the left arm up, bringing it in line with
the right shoulder and extend the trunk. The back of the legs, the back
of the chest and the hips should be in a line. Gaze at the thumb of theoutstretched left hand. Keep the right knee locked tight by pulling up the knee-cap and keep the right knee facing the toes.(PIC 2 AND PIC 3)

Remain in this position from half a minute to a minute, breathing
deeply and evenly. Then lift the right palm from the floor. Inhale and
return to position 2 above.
Now, turn the left foot sideways 90 degrees to the left, turn the right
foot slightly to the left, keep both knees tight and continue from position
2 to 6, reversing all processes. Inhale and come to position 2. Hold the
posture for the same length of time on the left side.

Exhale, and jump, coming back to Tadasana.

Effects

This asana tones up the leg muscles, removes stiffness in the legs and
hips, corrects any minor deformity in the legs and allows them to develop
evenly. It relieves backaches and neck sprains, strengthens the ankles
and develops the chest.