Stretches the ankles, calves, hamstrings, groin, lower and upper back.
Externally rotates the hips.
From sitting, straighten you left leg to the mat and place the sole of your right foot against your left inner thigh.
Flex your left foot and press through your heel so that your entire left leg is in contact with the mat.
Twist your torso to the left so that the centre of your chest is in line with your straight leg.
Inhale, sit up tall. Exhale, slide your hands forwards as far as is comfortable, taking hold of your shin, ankle or heel.
Keep your left foot flexed and stay here for 5-10 deep breaths. With every inhalation, lengthen your spine and with every exhalation, fold deeper into the pose and bring your forehead closer to your knee.
To come out of the pose, take a deep breath in. Exhale, carefully come back up and switch sides.
You can sit on the edge of a cushion to raise your hips up and allow them to rotate forwards in their sockets.
You can loop a strap around the sole of your left foot and gently pull it in towards you, sitting more upright and keeping your lower back flat.