Start by seating down with the legs straight in front of you in the staff posture.
Breathe out and bend the knees, open the knees outwards, so that the soles of the feet are together. Bring the heels as close as possible to the pelvis.
Do not force the knees down and relax the thigh bone down.
Keep the back straight, shoulders down and relaxed, breathe normally and hold the big toes with each hands, stay in this position for about 30 seconds.
This posture helps to open the hips and groin. To come out release the toes, inhale and lift the knees up, relax the leg straight in front of you, back to the staff posture.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.