This pose helps to calm the brain and ease sciatica and menstrual pain. Ease of childbirth has been reported with consistent practice throughout pregnancy.
1) Start in Dandasana with your back straight and your legs extended.
2) Bend your left knee and position your left foot on top of your right thigh with the left knee remaining on the floor.
3) Allow the lower leg to remain extended or bend it under the upper leg so that the right foot is under the left knee.
4) If either knee is lifted from the ground, place the pillow under it to support the knee. Relax the leg muscles and hold the spine erect.
5) Hold the pose for 1-2 minutes, building time gradually.
6) Switch out the legs breathing deeply during the transition and repeat on the opposite side.
Send deep breaths into any tight areas of the hips, legs, or spine and allow the mind to let go of any force or effort.
Avoid this pose if you have lax ligaments in the knees or ankles to prevent over-stretching and injury.