Type of pose: Seated
Benefits: Opens the hips and groin
1. From Staff Pose – Dandasana, bend the knees bringing the soles of the feet together and letting the knees fall out to either side.
2. Keep the spine long.
3. Press the outer edges of the feet together strongly.
Beginners: Take padding under the sit bones if necessary. Position a block under each knee for support if necessary.
Advanced: Keeping the spine long, come into a forward bend.
Variations: Supta Baddha Konasana – a reclined version of the pose.