Support
Both sit bones and the back of the extended leg, including the heel.
Enter
- Sit in Staff Pose with both legs extended in front.
- Grip each big toe with the same-side thumb, index, and middle finger.
- Exhale, bend one knee, and lift the foot and elbow.
- Inhale; exhale and draw that foot toward the same-side ear.
- Keep the other grip and that leg extended on the floor.
Hold
- Keep both sit bones grounded and your torso upright.
- Draw the raised leg's knee and its corresponding elbow backward.
- Keep the other leg extended and grounded.
- Gently open your chest toward the raised leg.
Exit
- Exhale and lower the foot with control.
- Extend both legs; repeat on the other side for equal time.
- Release both big toes and rest in Staff Pose.
- Breathing
- Exhale as you draw the foot closer; breathe normally while holding.
- Gaze
- Toward the grounded foot.
- Duration
- 15–20 seconds per side.
