Upavista Knasana (The Straddle)
increases flexibility of the inner thigh
Stretches and strengthens the back
Improves mobility in the hip joint
Benefits the reproductive organs
If you have blood pressure or a heart condition, either remain in the position with your spine extended at a diagonal to your legs, or bring your elbows only to the ground and keep your head above your heart.
Sit on the floor with your legs open to the sides and knees are straight. If your back is rounded in a seated position, place a pillow beneath you to help lengthen the spine. Leading with your chest, and without rounding your spine, slowly move your upper body towards the floor until you are in a comfortable stretch. Be sure your breath is soft and fluid. Hold for about 10 breaths. This pose should be done after your muscles are warmed up.