Type of pose: Seated
Benefits: Opens the hips and groins.
1. From Staff Pose – Dandasana, bend your knees and bring the soles of your feet together, letting the knees fall out to either side.
2. Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.
3. Press the outer edges of the feet together strongly.
Beginners: Take padding under your sit bones if it's hard for you to sit up straight. Position a block under each knee for support if your knees are very far from the floor.
Advanced: Keeping the spine long, come into a forward bend.
Variations: Goddess Pose - Supta Baddha Konasana is a reclined version of the pose.