Come on to hands and knees and bring the ankles and knees together. Gently move the hips back to rest on your heels. Lift the skin of the knee caps. If this is uncomfortable for your knees then place a rolled mat or blanket in the crease of the knees or place a block between the feet to sit on.
Releasing the pelvis down towards the earth.
Good for the knees, digestion and moving energy down (apana vayu).