Benefits: Stretches inner thighs, groins, knees, lower back
Helps: Lower back discomfort, tight hips

  1. Lie face up with knees bent, feet flat on the floor slightly wider than hip-width apart, palms facing up.
  2. Bend your knees into your chest, then separate them to the sides. Hold your shins with your hands and gently press your knees closer to the floor.
  3. Lift your feet so the soles face the ceiling, then take hold of the outside of each foot, extend your arms, and pull down gently to enhance the stretch. Press your sit bones toward the floor. Hold five to seven breaths.