Sit with legs stretched forward. Grab left foot (or big toe) with left hand and right big toe with right hand. Inhale slowly and pull left foot up left ear. Hold breath in pose; then exhale slowly and return to sitting position. Repeat with right leg. Benefits: Same as for Stretched Bow Pose I.

Sit on the floor. Bring soles of feet together, clasp hands around feet, and pull heels in as close to the body as possible. Inhale slowly and press knees down toward floor, keeping spine, neck, and head in a straight line. Hold breath in pose. Concentrate on ajna chakra. Exhale slowly and release. Notes: In a variation hands are placed on knees, pressing them down gently. The Nobility Pose can be used as a meditation pose, breathing naturally. Benefits: Relieves urinary disorders and sciatic pain; keeps the kidneys, prostate, bladder, and ovaries functioning properly; strengthens the reproductive glands and aids in celibacy. Recommended for women, as it helps regulate the menstrual cycle; also recommended during pregnancy.