Enter
- Kneel with your legs together and toes pointing back.
- Sit on your heels with the tops of both feet down.
- Place your palms behind your hips.
- Lean slightly back and lift your knees and shins.
- Lift your chest and keep your neck long.
Steps
Support
Tops of both feet and palms; knees and shins lifted.
Hold
- Keep your buttocks resting on your heels.
- Keep toes pointing back and the tops of both feet down.
- Keep your chest lifted without letting your torso collapse.
- Keep your neck long.
Exit
- Use your hands to shift your weight forward.
- Slowly lower your knees and shins to the floor.
- Shift your hips to one side and straighten your legs.
- Breathing
- Breathe naturally, evenly, and without effort.
- Gaze
- Eyes open or closed: general yin guidance.
- Duration
- About one minute.
Adapt
Adaptations
- Knees downKeep your knees on the floor, sitting on your heels.
- Padded feetPlace a folded blanket beneath the tops of both feet.
- Support between thighs and calvesPlace a cushion or folded blanket between your thighs and calves.
- Raised handsSupport your hands behind you on firm blocks.
Variations
- Hands beside your legs: progression.
- Holding your knees: draw them gently toward your chest.
- One leg: place the opposite sole down.
Signals of effort
- Weight on the tops of both feet.
- Both ankles in pronounced plantar flexion.
- Deep flexion of both knees.
- Some weight on your extended wrists.