Enter
- Lie on your side; align your body with the mat's edge.
- Bend your bottom elbow; support your head, palm above your ear.
- Bend your knee; grip your big toe with index, middle, and thumb.
- Exhale and straighten your top arm and leg upward.
Steps
Support
Side body, hip, bottom leg and arm; head supported by the palm.
Hold
- Extend your bottom leg, pressing its heel away from your pelvis.
- Keep your hips stacked and front ribs drawn in.
- Externally rotate your top leg; keep your shoulder in its socket.
- Flex both ankles; keep your head resting in your hand.
Exit
- Exhale, bend your top knee, and release your foot.
- Lower your leg and head; roll onto your back.
- Repeat on the other side for the same duration.
- Breathing
- Breathe normally; exhale when extending and lowering your leg.
- Gaze
- Gaze at a fixed point ahead at eye level.
- Duration
- 15–20 seconds per side.
Adapt
Adaptations
- StrapLoop it around your top foot; hold without lifting your shoulder.
- WallPlace your back against a wall to limit rocking.
- BlanketPlace a folded blanket under your bottom elbow.
Variations
- Preparation: top foot rests in front of bottom thigh.
- Hasta Pada Angushthasana: Straight bottom arm, holding big toe.
Signals of effort
- Balancing on a narrow side base.
- Top leg abducted and raised with the knee straight.
- Head supported by the bottom hand.