By Miriam Austin
Sit on the floor or on folded blankets next to the wall or couch.
Extend your legs in front of you, bend your right knee, and bring your foot to the center of your body.
Then bend your left knee, in the same fashion, and bring your left foot to meet your right foot, placing the soles of your feet together.
If your knees are higher than your waist, add more blankets until your knees are at or below your waist.
Lengthen your spine and lift your sternum (breastbone). To help straighten your spine, place your hands or fingertips on the floor beside you; if you are sitting on a prop, you may have to place your hands on books that are placed behind you.
Keep your throat, neck, and shoulders relaxed as you lift your spine.
Firmly press the soles of your feet together. This will automatically help extend your inner and outer thighs toward the knees and open your inner hip joints.
Hold the pose for as long as you can, increasing the time as you progress.
This material is used with permission of Sterling Publishing, Co., Inc., NY, NY from the book, Yoga for Wimps, by Miriam Austin, copyright 2000 by Miriam Austin.