https://files.catbox.moe/2bxtf6.jpg This posture will improve your physical fitness and strength. Both feet are planted firmly on the ground, the posture is called "snake creeps down". You maintain this posture for 7 full belly breaths(inhale/exhale), then do the other side. If you are a beginner you will struggle massively, once you get used to this though, you will find yourself much stronger, you won't be able to explain how, but you'll feel stronger. This posture stretches the sacroiliac joint and the tendons around the hips making them stronger and more flexible. https://www.spineuniverse.com/sites/default/files/imagecache/gallery-large/wysiwyg_imageupload/3998/2019/03/06/sacroiliac_joint_pelvic_ligaments_68572445_ML.jpg ^ this is the sacroiliac joint.