Seated Butterfly Balance

From a seated position, bend knees and plant both feet, place hands behind back and sit up tall, engage mula and uddiyana bandha, then fire your abdominal muscles, once engaged, press the bottoms of your feet together and spread knees apart straddling thighs toward earth, wrap hands around the outer edges of your feet, start to slowly lift feet off of the ground and keep them close to your groin, remember to keep your core engaged, and be mindful not to round the shoulders, you want to maintain a long spine with shoulder blades drawing down your back. Keep balancing here for a few rounds of breath until your ready to lower feet back to the earth.