STEPS : Sit with your knees bent, feet on the floor. Place your hands behind your knees, lift the chest, engaging the back muscles as you inhale. Engage your inner thighs and draw your lower belly in and up Tip back on the back of your sitting bones and lift your feet up to about knee height, toes spread out Bring your arms parallel to the floor To go further, straighten your legs Stay for 2–5 breaths, work up to 10 breaths To come out of the pose, on an exhalation bring your feet down, and sit with a straight spine, holding on to your legs for a couple of breaths