Happy Baby Pose-Dead Bug Pose-Ananda Balasana

Benefits: Gently stretches the inner groins and the back spine. Calms the brain and helps relieve stress and fatigue.

Sacrum down, shoulders down. Spine stays aligned as you work on this deep flexion of the hips. Knees towards the armpits. Dual action. Try to get the feet directly above the knees keeping the sacrum down as much as possible. If you don't have this deep flexion try to focus more on using the Jevins to keeping your spine long.  Flexed balls of the feet pressing into the jevins toward the ceiling.  Knees and shoulders toward the mat. Try to relax the shoulders and breathe. Remember: Don't press to hard into the Jevins, Instead, try to find the internal energy resisting the energy in the opposite direction. 

Benefits: Stretches the Hips and inner groins. Calms the brain.

Lying on your back, bring your knees toward your armpits. Hook the jevins onto the outer edges of the feet. Maybe get the shins verticle to the earth so it feels like you are pressing the soles of the feet toward the ceiling. Maybe get spine lengthening onto the mat. With the help of the Jevins see if you can relax your shoulders onto the mat. Knees toward the earth, feet toward the ceiling..Enjoy