UTKATAASANA

Stand erect and keep the feet twelve inches apart. Stretch your hands out in front of you and bend your knees. Keep the body relaxed, and stay in a half-sitting position for as long as you can. When your joints begin to hurt, sit down.
Benefits
By performing Utkata Asana before other asanas, vital nerves in the body become flexible. Abdomen, thighs, buttocks co-operate more fully, and the body becomes ready for other asanas. Swelling in knee joints, water retention, pain, and stroke may be cured. One sequence is enough to experience the benefits of a 5-mile walk.