1. Begin by sitting on the floor or a yoga mat with your legs stretched out in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
3. Bring your heels as close to your pelvis as is comfortable while keeping your spine straight and tall.
4. Hold onto your feet with your hands, or if you can, interlace your fingers and grab a hold of your toes.
5. Keep your shoulders relaxed and away from your ears, and maintain a straight spine.
6. Gently press your knees down towards the floor. Do not force them; just allow the stretch to deepen naturally with each breath.
7. You can stay upright for a more gentle stretch or hinge at the hips to fold forward slightly for a deeper stretch. Only fold forward to the extent that you can maintain a straight spine without rounding your back.
8. Hold the pose for several breaths, usually between 30 seconds to a few minutes, depending on your comfort and the intention of your practice.
9. To release the pose, gently lift your knees and extend your legs back out in front of you.
Remember to breathe deeply and evenly throughout the pose, and do not push yourself beyond your personal limit of flexibility. The key is to find a balance between effort and ease.
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