Bharadvajasana II aka: bound Half-Lotus

Exercise: From Staff pose fold one leg back resting your ankle along side your hip. Bend your other leg toward you while pulling your heel into your abdomen, letting the top of your foot rest on your upper thigh, Twist your torso reaching your arm around your back to grasp your upper foot. Place your other hand on your knee for leverage.

Physical Benefit: Opens the shoulders and chest

Mental Benefit: Helps relieve anxiety.