Take a marjrasana pose , with your knees directly below your hips, and your hands slightly ahead of your shoulders.

Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor.

Your left leg should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. The right knee can angle slightly to the right, outside the line of the hip. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward and balance the torso.

Stay in this position for a 30-40 seconds. Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up the torso and bend forward and go back into marjrasana pose. Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time.

Benefits:

• It is one of the best stretches for entire leg muscle groups.
• It stimulates the abdominal organs.

Guidelines:

• People with any kind of musculoskeletal injury should avoid performing this asana.