Benefits: Gently opens the hips, improves circulation, and calms the nervous system.
Instructions:
Sit sideways next to a wall with your hip touching the wall.
Swing your legs up onto the wall whilst you lower your upper body to the floor. Adjust so your lower back is comfortably resting on the ground.
Bring the soles of your feet together and let your knees fall open into a butterfly position (Baddha Konasana).
Slide your hips slightly away from the wall if the stretch feels too intense.
For support, place pillows or blocks under your knees to reduce strain.
Rest your arms at your sides with your palms facing up. Or place your hands on your belly or chest.
Close your eyes and breathe deeply. Hold the pose for 5–10 minutes.