1 - Lie straight and flat on ground. Then, gently bend knees.
2 - Bring your feet together with outer edges of both feet on floor. Place heels close to groin. Your palms must lie next to hips and pressed downwards.
3 - Exhale, and ensure that abdominal muscles contract as tailbone moves close to pubic bone. Feel the elongation in lower back and stability in spine as pelvis tilts. Hold this position.
4 - Quickly inhale, and as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs. You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck.
5 - Now stay in the pose for up to a minute, breathing deeply and slowly.
6 - Exhale and exit the pose. But before you do so, press your lower back and knees to the floor to give that final stretch.
7 - Then, hug your knees, and rock from side to side before you release.