1. Position yourself in a low squat.
2. Lift the hips enough to weave the elbows under the knees.
3. Take hold of the backs of the ankles.
4. Keeping the elbows back, drop the hips low and tuck the tailbone.
5. Simultaneously, tuck the chin into the chest.
THE REASON: This pose will open up the whole spine, particularly the sacrum at the base of the spine.