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Lie on your back. With an exhale, bend your knees into your belly.
Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your armpits.
Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.
Contraindications and Cautions
Neck injury, support head on a thickly folded blanket
If you can’t easily hold your feet with your hands, try holding each foot with a yoga strap looped around the middle arch.
Gently stretches the inner groins and the back spine
Calms the brain and helps relieve stress and fatigue