From Urdhva Padmasana, lower your legs (lotus or cross legged) towards your forehead so that your knees are near your ears. When you have your balance, wrap your arms around your legs and get small and tight for Pindasana, embryo pose. To modify you can hold your ankles if not in full lotus or take your hands to your lower back for more support. Engage your Bandhas, drawing your navel in and up and lifting your pelvic floor muscles. Be careful of your neck as you curl your body in on itself, flexing your spine. Breathe for eight breaths with your Drishti on your nose. This pose stretches your back muscles and quiets your mind.