This pose stretches the thighs, groin and abdomen. It really opens the chest and shoulders while also stimulating the abdominal organs. The full pose (shown here) is a great hip opener.
HOW TO DO IT: Begin on your hands and knees, with your knees directly below your hips and your hands slightly in front of your shoulders. Slide your right knee to the back of your right wrist. Angle your right foot to the front of your left knee so that the outside of your right shin rests on the floor. Slowly slide your left leg back, straightening your knee and lowering the front of your left thigh to the floor. If it’s difficult for you to descend all the way to the floor, place a folded blanket underneath your hip for support. The right heel should be in front of the left hip. Lower your right sitting bone to the floor. The left leg should come straight out of the hip and not angle to the left. Lengthen your lower back by tilting your tailbone forward. If you’re comfortable, reach back with your left hand for your left ankle. Bring your left ankle toward your torso. Lift from your chest. Keep your right sitting bone pressed to the floor. Tilt your tailbone forward. Listen to your body. Hold for 30 seconds to one minute. Gently return to the starting position. Repeat on the other side. Remember to breathe.