Benefits: Stretches the thighs and the ankles
1. Come to kneel on your knees.
2. Lower your bottom onto your feet in a classic kneeling position.
3. Bring your hands into your lap.
4. Keep the spine long.
Beginners: If you have discomfort in the tops of your feet, cushion them with a blanket. This is a good posture for meditation.
Advanced: If you do not have knee pain, you can proceed to hero pose - virasana.