Sit on mat with legs outstretched. Bend both legs, place feet on floor. Fold left leg under right. Cross right leg over left. Align knees one over the other in line with navel. If hips are tight, knees may not touch each other. Elevate buttocks on pillow if necessary.
Lean back on hands, press down, and lift chest and spine. To increase hip stretch, lean back on left hand and gently press right knee toward floor.
When pose becomes easy, cross forearms and press down on right leg. To add a twisting movement, place left hand to outer right thigh, right hand on floor, lift chest, and twist torso toward right. Release and reverse position of legs.
After completing both sides, extend legs and rest.
This pose stretches sides of hips and may relieve sciatica.
