STEPS :

1. Being seated in staff Pose (Dandasana)with your spine straight and your legs extended in front of you on the mat. Rest your arms at your sides with your palms on the mat.
2. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. It's important to allow your knees to drop open only as far as they will never go press on your knees in this pose!
3. Clasp your big toes with your first two fingers. Press the outer edges of your feet firmly together, and also press them firmly into the floor.
4. Sit up straight. Extend through the length of your entire spine through the crown of your head.
5. Gaze softly straight ahead, or at the tip of your nose.
6. Hold the pose for up to five minutes. To release the pose, first release the clasp from your toes. Then, gently lift your knees and extend your legs once again along the floor in Staff Pose (Dandasana).

• Great hip opener and posture corrector
• Stretches and relaxes shoulders and lower back
• Relieves from neck pain and anxiety
• Strengthens and improves flexibility in the inner thighs, groins and the knees
• Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas
• Helps to sooth menstrual discomfort and digestive complaints
• Helps open up the lower back and relieves sciatica

• Especially Womens