Start by sitting down with your legs straight in front of you. Bend the knees and place your legs under the buttocks. Move the lower leg outwards, so that the shins are next to the thighs and the feet next to the sitting bones. The buttocks should be touching the floor, if not sit on a block for support. Also move the shin flash away from the thighs.
Place your hands on your lap with the thumbs interlinked to the index finger. Keep the torso long and the chest open, breathing normally. Hold this position for about 30 seconds or for as long as it is comfortable. To come out release the hands, lift the buttocks and bring the legs forward, place the hands on the floor for support.
This posture helps to stretch the thighs, knees and ankles. It also helps to reduce swelling on the legs during the second trimester of pregnancy.
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.