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| upavistha konasana |
How to do it:
1. From sitting, start to extend your legs out to the side comfortably. You may sit on a folded mat or blanket for support
2. Outwardly rotate your thighs, so your knee caps point up and flex your feet, rooting down through your heels
3. Lengthen the spine, and begin to walk your hands forward, bending at the waist.
4. Maintaining a nice flat back, relax the shoulders and soften the back of the neck. You may bring your hands or forearms to a block for support
Benefits:
- Stretch the back of the legs, inner thigh and groin
- Opens the hips
- Strengthens the spine
