Benefits: Releases the low back, stretches the hamstrings
1. Come to lie on the back.
2. Bend the knees into the chest.
3. Open the knees, bringing them towards the armpits.
4. Stack each ankle directly over the knee, so that the shins are perpendicular to the floor.
5. Flex the feet.
6. Hold the outer edges of the feet at you draw the knees towards the floor.
This pose is appropriate for both beginners and advanced students.