Sit on rug or mat. Widen legs sideways, extend heels, lift kneecaps, and contract front thigh muscles. Press legs firmly down into mat, and stretch toes upward.
Lift sides of body and rotate forward at hips. Move spine as one unit by tilting top front pelvis forward. Legs remain firm as pelvis rotates forward in hip sockets.
Stretch arms forward on floor. Press down with palms and extend breastbone forward. Use straight arms to control forward movement. With each exhalation stretch legs and elongate spine.
To release, sit upright, and gently bring legs together.
This pose stretches leg muscles and increases mobility of hip joints.
