This is a pose I always look forward to practicing. It quickly releases my lower back, stretches my groin muscles, and is kind of fun to do as well. Rolling around on the floor a little bit always brings a smile to my face.

Steps

1. Start by lying on your back and bring your knees into your chest. Grab each foot at either the inside or outside edge (right hand holds right foot, left hand/left foot). If you have trouble reaching, use two straps looping one around each foot midway between the toes and the heel.
2. Rather than bringing your knees in toward your chest, think about aiming the knees away from the midline of the body and toward the floor between your armpits and hips. As you pull the knees down, try to keep your feet pressing up toward the ceiling. If possible, the lower legs should be vertical, ankles directly above the knees. This will really help loosen those deep inner groin muscles.
3. Take a few deep breaths holding this position. Close your eyes and allow your lower back to release into your mat. After a few breaths, gently rock and roll your body from side to side like a baby holding and playing with her feet. When you feel finished, release your feet and relax on your back for a few seconds before sitting up.

Comments

Practicing yoga doesn’t always have to be a struggle. Work on the poses that are difficult for you, but don’t forget there is also great benefit in enjoying the poses that are simple and fun. Smiling and being genuinely happy should be considered a life-long goal in and of itself.