Malasana yoga (Garland pose)

Spread out your thighs, placing them slightly wider than your torso.
Exhale and lean forward such that your torso fits snugly in between your thighs.
Bring your palms in the Anjali 

Mudra, and press your elbows against the inner thighs. Doing this will help you extend the front part of your torso.

• Press the inner thighs against the side of the torso. Then, stretch your arms out, and swing them across such that your shins fit into the armpits. Hold your ankles.
• Hold the pose for a few seconds. Inhale and release.

Benefits 

• Opens your hips and groin.
• Stretches your ankles, lower hamstrings, back and neck.
• Tones your abdominals.
• Aids in digestion.
• Strengthens your metabolism.
• Keeps your pelvic and hip joints healthy.
• Ideal for prenatal yoga.