Keep the lower front belly soft. Lengthen the spine and keep the back flat.Reach strongly through fingers. Balance on your sit bones. 

              Strengthens core spine and hip flexors.

              Stimulates digestive organs, kidneys and thyroid gland

              Relieves stress and lethargy

Sit with your knees bent, feet flat on the floor. Bring your knees and feet to touch.

Hold on to the backs of your knees.

Lean back with an exhale so that your toes lift from the floor.

Balance on your sitting bones.

Release your hands and bring your arms and shins parallel to the floor.

Balance in the pose and take slow, deep breathes.

Lower your feet with an exhale.