Start sitting down in the staff posture with the legs straight down in front of you.
Keep the arms straight and place your hands next to the hips with the palms touching the floor.
Open the legs wide without forcing, keep the toes upwards.
Open the chest and elongate the spine, breath normally. Keep the posture for about 30 seconds. To come out, bring the legs together and release the arms.
This posture helps to stretch the spine, inner thighs, shoulder and hamstring muscles.
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.