Parsva Upavistha Konasana aka: side open-angle

Exercise: Sit with legs as far apart as you can comfortably with your spine straight. Your toes and kneecaps facing directly up. Exhale and fold your body to the side grasping your foot with both hands. Lead your forehead towards your upper shin as far as you can while keeping your spine straight.

Physical Benefit: Strengthens the lower back.

Mental Benefit: Soothes nervous system.