Start lying down on the mat with the arms relaxed on each side and legs straight and relaxed at shoulder width apart.
Breathe in and on the out breath lift the knees and bring the thighs close to the chest.
Keep the shins perpendicular to the floor and hold the feet with each hand. You may use a belt or hold the ankles instead.
Hold this position for about 30 seconds or longer. Keep breathing normally. To come out, exhale and release the feet, place the arms and hands on the floor, bring the feet down to the floor and slide the legs down to the starting position.
This posture helps to open the hips and stretch the inner thighs.
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.