Step 1 Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.) Step 2 Separate your thighs slightly wider than your torso.
Exhaling, lean your torso forward and fit it snugly between your thighs. Step 3 Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows.
This will help lengthen your front torso. See also A Better Way to Sit: Garland Pose Step 4 To go further, press your inner thighs against the sides of your torso.Read more on yogajournal.com