This pose is designed to tighten the outer thighs. It will also help to reduce the waist and will have a great effect on a tense lower back.
Starting Pose: Sit on the floor with your legs crossed at the knees. The left knee should be above the right. Keep your leg below the knee as straight and horizontal as possible. Place your left hand behind your back and take your left knee with your right hand. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: weight falls on the left hand. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso at the waist to the left until you can look back. You should feel your muscles stretch! outer thigh and waist. Hold this position for eight to ten counts. Exhale and start again. Do this exercise three times with your left foot on top and three times with your right foot so that your right hand is behind you, your right knee is pulled up with your left hand, and you turn to the right.

Do’s and Don’ts

• Pull the knee up and forward, do it as close to the chest as possible

• Bending at the waist, try to look as far behind you as possible. You will feel how it affects the stretch.