Baddha Konasana

Baddha Konasana, or Bound Angle Pose, is a posture that quickly brings some people to their edge. ... The pose is a big stretch for the inner thighs and groins. Because of the open position of the legs, it requires strength in your core, your back muscles, and your outer thighs.

Benifits:

Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.

Stimulates the heart and improves general circulation.

Stretches the inner thighs, groins, and knees.

Helps relieve mild depression, anxiety, and fatigue.

Soothes menstrual discomfort and sciatica.

Helps relieve the symptoms of menopause.

How to do it:

Bend your knees and bring the soles of your feet together as you let your knees fall out to either side.

Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.

Press the outer edges of your feet together strongly. The feet may begin to open like a book. You can encourage

this with your hands or hold onto your big toes in a yogi toe lock. 

Sit up tall with a long spine while keeping your shoulder blades on your back and your shoulders moving away from your ears