Prasarita Padottanasana II
Primary Actions: Draw up from the inner feet to the inner groins as you press down from the outer hip to the outer edges of the feet. Maintain that as you internally rotate the thighs and press the tops of the thighbones back. Lift up from the pubis to the navel and the navel to the sternum. Maintain that as you lengthen the crown of the head to the floor. Press the palms towards one another to draw the outer shoulders back and broaden the collar bones. Maintain that as you draw the elbows back, up and towards one another.
From BKS Iyengar's, Light on Yoga, "In this pose the hamstring and abductor muscles are fully developed, while blood is made to flow to the trunk and the head. People who cannot do Sirsasana can benefit from this pose, which increases digestive powers."
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