Benefits: This pose helps to ease childbirth when practiced consistently into late pregnancy, and stretches the knee, inner thigh and groin.

Practice: Begin by sitting on the floor with your legs stretched out in front of you. Bend your right knee as you exhale and draw your right heel in toward your pelvis.Drop your knee out to the side as you hold your right foot in your right hand. Bring your heel as close to your pelvis as you comfortably can.

Never force your knee down. As you become more flexible you will be able to release your leg 

further toward the floor. 

Remain in this position for 3-5 minutes. Inhale as you lift your knee away from the floor and 

exhale as you return it back to its original position.Repeat these steps on the left side.