1. Lie down with knees bent, feet flat on the floor slightly wider than hip-width apart, palms up.

2. Bend knees into chest, then spread knees to the outsides of the body.

3. Hold shins with hands and gently press knees closer to the floor.

4. Bring hands to the outsides of the feet, extend arms, and apply gentle pressure to enhance the stretch.

5. Press buttocks toward the floor.

6. Hold 5 to 7 breaths.