Benefits: Stretches outer hips, outer thighs; lengthens spine
Helps: Soundness of mind, meditation, stiff hips, low back pain, knee pain

  1. Begin in bound angle pose (baddha konasana).
  2. Move your left foot out of the way. Then use your right hand to place your right shin parallel to the front of your mat, right knee directly in front of your right hip bone. Then place your left ankle on top of your right knee, left knee on top of right ankle. Rest your hands on top of your legs. Hold for three breaths.
  3. Inhale and walk your hands straight out in front of you, press your palms into the floor, and lengthen the front of your torso. Then exhale and fold over your legs, keeping your back straight. Release your head to the floor or a block or bolster. Hold for five breaths.
  4. On an exhale, come up: Lift your head, walk your hands back toward your legs, and sit up.
  5. Switch sides and repeat.