Utthita Parsva konasana
This asana strengthens the ankles, knees and thighs. It increases the blood supply around the lower part of the spinal region. Ensure that the chest and hips are open as you breath in and out. This will tone the waist, hips and relieves sciatic and arthritic pains. It increases peristaltic activity and aids elimination.
On a subtle level, it stimulates, activates moolandhara ( root ), swadisthana ( base of spine ) and ananhata ( heart ) chakras.