① Lie on Your Back

• · Lie flat, arms resting a little out from the body
• · Let the low back settle into the mat
• · Slow breath out to begin

② Knees Wide, Hold Behind the Knees (hold)

• · Draw the knees wide toward the armpits
• · Hold behind the knees or outside the shins
• · Tailbone stays heavy on the mat
• · Ease off if the groin pinches