Support
Both sitting bones and extended leg; folded knee grounded when accessible.
Enter
- Sit in Staff Pose with both legs extended.
- Bend your right leg; place its foot on your left thigh.
- Bring the foot toward the hip crease, rotating through the hip.
- Exhale, turn left; reach behind and hold your right shin.
- Hold your left foot; straighten the left leg and right arm.
Hold
- Keep both sitting bones grounded and your left leg on the floor.
- Bring your knees toward each other without pushing.
- Lengthen your spine and keep your chest lifted.
- Turn your head toward your right shoulder.
Exit
- Release both grips and return your torso to center.
- Lift the foot off your thigh and extend both legs.
- Repeat on the other side, switching legs, arms, and direction.
- Breathing
- Exhale to twist; breathe normally while holding.
- Gaze
- Over the Half Lotus shoulder.
- Duration
- 30–60 seconds per side.
