This is a simple asana, and is perfect for beginners.
Asana: Stand erect, with your feet together. Raise both arms sideways till they reach above your head. Interlock your fingers. Now lift one leg and place the sole of the lifted foot on the side of the knee of your other foot. Stay in this posture for as long as possible.
Benefits: This asana stretches the muscles and joints in the body. It brings balance and necessary stillness to the body. It helps the shoulders relax, and is therefore recommended for people who spend long hours in front of the computer. It is an excellent preparation for other asanas.
Practice: The key to this asana is steady increase in the duration for which one can hold the asana. Arriving at the posture takes only ten seconds. Begin the practice by holding the posture for ten seconds. Slowly increase it twenty seconds, thirty seconds, one minute and so on, by regular practice.