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• Lie on your back with your knees bent into your chest.

• Inhale - grab the outside of your feet.

• Open your knees wider than your torso and bring them towards the floor next to the armpits.

• Make sure your ankle is directly over your knees (90 degree angle).

• Flex through your heels, gently pushing your feet into your hands, pulling the hands down to create resistance.

• Try to bring thighs in towards the torso and down towards the floor.

• Extend your spine by lengthening your tailbone and draw your belly slightly in.

• Maintain the length in the back of your neck.

• Hold for 30 - 60 seconds.

• To come out of the pose, bring feet back onto the floor on an exhale.

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Gently stretches inner groin and spine.

Calms the mind, relieving stress and fatigue.

Opens hips.

Strengthens the arms.

Releases and decompresses the sacroiliac joint.

New Yoga Video

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