Benefits Strengthens your hip flexors, deep core muscles, and all the muscles of your abdominal wall Instruction Sit in Dandasana (Staff Pose), with your legs stretched forward and your torso upright. Interlace your fingers behind your head and exhale as you lean back onto your sacrum in an open V shape: Strongly engage your pelvic floor and lower belly, and simultaneously lift both legs off the floor until your toes are the same height as your nose. Squeeze your legs together and continue to engage your core muscles and pelvic floor, lifting your lower belly in and up toward your sternum. Move your shoulder blades away from your ears and widen your elbows. Hold for 5–8 breaths. Exhale, lower your legs, and rest for a few breaths. Repeat two more times.