Also known as chair posture

Steps:

1. Start in Samathiti (equal standing posture). 
2. Inhale and raise your arms up, perpendicular to the floor, plams touching, looking towards the thumbs. The middle finder should be stretching up towards the ceiling/sky. 
3. Exhale and bend your knees (as if you were going to sit in a chair), trying to bring the thighs almost parallel to the floor pressing down into the heels. 
4. Keep the arch in the back reaching up with your hands
5. Stay for 30 seconds to a minute. 
6. To come out of this pose inhale and straighten your knees, keeping the hands together fingers pointing upwards. 
7. Exhale and release your arms to your sides into Samathiti (equal standing posture).

Modifications: 

1. You can increase the strength of your thighs by squeezing a block or thick book between them during the pose.
2. keep the hands shoulder width apart
3. If it is too difficult to hold the posture, make it dynamic (inhale hands up, exhale bend knees, inhale straighten, exhale hands down and repeat 20 times)

Benefits:

1. Strengthens the ankles, thighs, calves, and spine
2. Stretches shoulders and chest
3. Stimulates the abdominal organs, diaphragm, and heart
4. Reduces flat feet by lifting through the arches

Contraindications:

1. Headache
2. Insomnia
3. Low blood pressure