Benefits: Stretches hips, inner thighs, groins; lengthens spine
Helps: Fertility, anxiety, fatigue, reproductive organs, urinary disorders, sciatica



1. Sit on floor with the soles of your feet together. Place a block beneath each shin, near your knees.

2. Take hold of each of your big toes with the first two fingers and thumb of your hands and bring your heels in close to your groin.

3. Stretch your spine up tall and, keeping it straight, reach your chest forward and down 3 to 5 inches. Hold for five breaths.

4. To come out of the pose, slowly lift your torso back to start, keeping your back straight.