Sit on mat or rug. Widen legs sideways, extend heels, tighten front thigh muscles, and press backs of knees to floor. Toes and kneecaps face ceiling. Place hands on floor alongside hips. Press down with fingers, elongate spine, and actively extend legs.
To gently twist toward right, place left hand on floor in line with navel and right hand on floor behind right hip. With an exhalation lift chest and twist toward right.
Place both hands on floor behind hips, move torso to center, and rest. Move right hand to floor in line with navel, exhale, and gradually twist toward left.
To release, place hands behind back, ease hips backward, bend knees, carefully bring legs together, and relax.
This pose stretches inner thigh and spinal muscles.
