This pose helps with osteoporosis, improves balance, strengthens the legs and ankles, and stretches the backs of the legs.
HOW TO DO IT: Begin in Mountain Pose (Tadasana), with big toes touching, heels slightly apart. Bring your left knee toward your belly. Reach down with your left hand and hold onto the outer part of your left foot. If you feel that your hamstrings are tight, you may use a strap looped around the left sole to help with the extension. Engage your right leg, firming that thigh. Extend your left leg forward, straightening your knee as much as possible. If you're unsteady in this pose, you can balance your lifted foot on the back of a chair that is padded with a blanket. Respect your body's needs. If you're comfortable, swing the left leg out to the side a little while continuing to hold onto the left foot with your left hand. Hold for 30 seconds. Gently swing your leg back to center, lowering it to the floor. Rest for a couple breaths. Repeat on the other side. Remember to breathe.