Also called Seated Pose, Double Pigeon increases your flexibility and helps to balance the hormones in your body, Dr. Bartos said. You can do it as pictured, with your foot on top of your opposite knee, or sit in a simple "criss-cross applesauce" pose to make it a little easier.
- Sit on the floor with your legs straight out in front of you. Bend your left knee, and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your right knee, and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
- You may find your top knee to be high up toward the ceiling. It's OK, it just means your hips are tight, so just stay where you are and breathe.
- To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
- Stay here for five breaths, slowly release, then switch legs so your left knee is on top.