Start standing straight in Tadasana (Mountain Pose) position. Then bend your right knee and place your right heel as high up against the inside of your left leg as possible, aiming to place it in your groin. You can use your hands to help position the foot. Your right knee should point out to the side, while your hips should face the front. Place your hands in the Prayer Pose in front of your sternum. Balance in this position and feel the two-way stretch between your head and grounded left foot. Pressing your right foot into your thigh can also be helpful to your balance. When you establish prayer position you can practice some advance positions also. Stretch your arms above your head with hands in the prayer pose or parallel apart. 

This is an excellent balancing pose that strengthens thighs, calves, ankles, and spine. It stretches the groins and inner thighs, chest and shoulders. It also relieves sciatica and reduces flat feet.