This posture slims the abdomen, waistline, hips, buttocks, and upper thighs. Increases the flexibility of the spine and the sciatic nerves and of most of the tendons and ligaments of the legs. It also greatly improves blood circulation in the legs and to the brain, and strengthens the rectus abdominus, gluteus maximus, oblique, deltoid, and trapezius muscles. It massages and compresses the thyroid gland which helps to regulate the metabolism and the immune system.
3 Tips for this posture:
The most important thing to remember as in most postures is to start with a wide enough step. Think of the size of a yard stick as a min and if you are tall you must take an even wider step.
It is more important to create compression in your throat area by tucking your chin towards your chest than it is to stretch your legs. There are plenty of postures where leg stretching is targeted.
When you come out of the posture, come out facing the same way you went into the pose before moving your feet and body to turn to face the next side.