Place chair to wall. Kneel on mat with left knee on pillow. Lift right knee and place right foot on mat with toes under chair. Right shin and thigh form right angle.
Align right knee or shin with front edge of chair seat. Press down on chair seat, lift chest, and elongate spine.
Lift front hipbones vertically and move tailbone downward towards floor. While maintaining lift of chest and tuck of tailbone, slide left knee slightly backward. Stretch will be felt in center of thigh muscles.
Change legs, placing right knee on pillow, and left knee to edge of chair seat. Re- lease and sit on mat in comfortable cross-legged pose.
This pelvic tilting pose stretches groin and thigh muscles.
