- Sit with your legs straight out in front of you. Exhale. Bend your knees, pull your heels inward, drop your knees out to the sides, and press the soles of your feet together.
- Bring your heels as close to your pelvis as you can. Grasp the big toe of each foot with the first and second finger and thumb, keeping the outer edges of the feet firmly on the ground.
- Balance so that your front and back are in equilibrium. Lengthen the front torso through the top of the sternum.
- Stay in the pose for one to five minutes. Then inhale, lift your knees away from the ground, and extend your legs outward.
Benefits: Forward bends are beneficial for their restorative powers, which can be deepened if you place a chair in front of you, and rest your head and arms on the seat for support. Once you're pregnant, consistent practice of this pose is said to help ease childbirth.