How-to: Lie down on your stomach, with arms extended back along your sides. Bend your knees, and reach your hands back to hold the outsides of your ankles. Press your knees and ankles behind you, and reach your chest and head forward, gently lifting your knees and chest evenly off the ground.
Tips: Protect your lower back by opening your middle and upper chest forward with your breath, lifting slightly as you inhale and relaxing as you exhale. For more of an opening in the fronts of your upper thighs, widen your knees apart and gently lift your knees straight up.
Benefits: Opens the chest and spine. Opens fronts of upper thighs.