BADDHA KONASANA (bound angle pose) is a seated hip opener which targets the sacral chakra.
Starting from DANDASANA (staff pose) with your legs extended in front of you, inhale and bend both knees close your chest.
Exhale open your knees out to the sides and lower them towards the floor, as you join the soles of the feet and grab hold of the ankles.
Inhale open the soles of your feet to face upwards, exhale place each thumb on the ball of the corresponding foot.
Inhale lengthen the spine, exhale bend forward and lower your elbows toward the floor in front of your shins.
Stay here for five breaths.
Inhale come back up,. exhale release.