Yogi Squat, Chill Smile

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Separate feet as wide as your mat, draw your heels slightly facing in and toes out (more advanced option feet parallel), lower hips, elbows to inner thighs, prayer hands to heart center. Use mula & uddiyana banda to create and upward lifting action, gently press elbows to inner thighs and thighs against elbows to fire up the inner thighs/adductor group, keep uplifting through crown of head. Hold 10 cycles of breath or up to 2 minutes.