Benefits: Stretches hips, groins, inner thighs, lower back
Helps: Constipation, stress, stiff hips, back pain

  1. Stand straight with your feet parallel, hip-width apart.
  2. Turn your toes out about 45 degrees. Then bend your knees and lower your buttocks into a squat. Bring your torso upright and your palms together at your chest in prayer position. Press your elbows out against the insides of your knees. Hold for 5 to 10 breaths.
  3. Lower your fingertips to floor, turn your feet parallel, straighten your legs, and lift your hips into standing forward bend (uttanasana).
  4. Bring your hands to your hips and stand up.