Enter
- Sit on your heels with your big toes touching.
- Separate your knees to approximately hip width.
- Exhale and fold your torso between your thighs.
- Reach your arms forward, palms resting on the floor.
- Rest your forehead on the floor or a block.
Steps
Support
Knees, shins, and tops of feet; forehead and palms supported.
Hold
- Keep your buttocks on your heels or a blanket.
- Lengthen your sides toward your hands without lifting your pelvis.
- Keep your elbows straight.
- Let your abdomen soften and your neck relax.
Exit
- Press your hands down and slowly sit up as you inhale.
- Breathing
- Breathe normally; observe your posterior ribs.
- Gaze
- Toward the floor, with your forehead supported.
- Duration
- 30 seconds–1 minute.
Adapt
Adaptations
- Block under the foreheadRest your forehead on a block at an appropriate height.
- Blanket behind the kneesPlace a rolled blanket between your thighs and calves.
- Blanket under the anklesPlace a rolled blanket under both ankles.
- Bolster under the torsoRest your torso on a lengthwise bolster between your thighs.
Variations
- Seated between feet; palms on soles; chin on joined knees.
- Pārśva: fold over one thigh; repeat on the other side.
- Bālāsana: arms alongside your body, palms facing up.
Signals of effort
- Deep flexion of both knees.
- Tops of feet supported, with both ankles in plantar flexion.
- Arms raised relative to the torso, with elbows extended.