Start by laying on your back with the legs extended out in front of you and the arms alongside the body
On an exhale, hug the knees into the chest and clasp your hands around the front of them. If you have the flexibility, place the forearms over the shins and grab the opposite elbows with the opposite hand.
Tuck the chin slightly to lengthen the neck. Keep your head and back flat on the earth including the sacrum. Draw the shoulders away from the ears and broaden across the collar bones.
If you are comfortable here you can rock gently back and forth or from side-to-side.
To release, take an exhale, extend the legs out and bring the arms to rest alongside the body.