We do this one during the one yoga class at the gym and I have to say that I absolutely HATE it. I don't hate it because it is tough. In fact the pose itself is incredible easy. I hate it because I feel so vulnerable in this pose. I heard one person call it the Labor Pose and that explains it exactly!
Lie on your back. Exhale and bring your knees up. Inhale and grab the insides of your feet (I grabbed my big toes). Gently the thighs come downward. Hold the pose for 30 seconds to a minute.
The benefits of this pose are that it stretches the inner groins and the back spine. It is also said to calm the brain and helps relieve stress and even fatigue.
I personally felt more stressed when we did this in class but I think it was because like I said earlier, I felt so vulnerable in this position, so exposed. That said, in the quiet of my own home, I LOVED it.
Photo: Yoga Journal