Benefit: The wide stance of the feet
and legs opens the pelvic floor and
increases the energy in the lower belly,
while giving some gentle pressure to
1. Separate the feet almost mat width
apart, aligning them parallel to each
other. Lift and spread the toes to
engage the legs, and begin to bend the
knees, aiming to bring the sit bones
closer to the floor. If the heels lift, use
a blanket underneath the heels so the
legs can ground.
2. Place the elbows to the inside of
the knees, folding the hands in front
of the heart.