Kneel on mat with right knee on pillow. Lift left knee, extend lower leg forward, and place sole of left foot on mat. Left thigh and shin form a right angle.
Place hands on hips and lengthen lower back by tucking tailbone under and lifting front hipbones. Inhale and lift top chest and elongate spine. Exhale and gradually bend left knee straight forward.
Keep tailbone tucked to restrict stretch to front thigh and groin muscles. Gently increase stretch with each breath. Interlock fingers behind back and extend arms.
Reverse pose, placing left knee on pillow, and right foot on floor. Release and rest in comfortable sitting position.
This pose stretches groin and thigh muscles.
