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.