1 - Stand erect, and place your legs slightly apart, with your hands hanging alongside your body. You must make your thigh muscles firm.
2 - Lift your kneecaps while ensuring you do not harden the lower part of your belly.
3 - Strengthen the inner arches of your inner ankles as you lift them.
4 - Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel. Look slightly upward.
5 - Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes.
6 - Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.