Enter
- Sit in Daṇḍāsana with both legs extended.
- Exhale; bend your left knee and place your foot down.
- Keep your right leg extended, with your toes pointing up.
- Hug your left leg and draw your thigh toward your torso.
Steps
Support
Both sitting bones, extended leg, and sole of the bent leg's foot.
Hold
- Keep your spine upright and both sitting bones grounded.
- Keep your right heel grounded and your foot active.
Exit
- Release your hug; straighten your left leg and return to Daṇḍāsana.
- Repeat with the other leg.
- Breathing
- Exhale as you bend your leg; then breathe naturally.
- Duration
- Five or six breaths per side.
Adapt
Adaptations
- Blanket under your pelvisSit on a folded blanket to keep your torso upright.
- Supported backRest your back against a wall and hug your leg.
- In a chairHug one thigh; keep your other foot grounded.
Variations
- Full seated version: hug both knees.
- Supine: hug one knee and extend the other.
- Head-lift variation: lying down, lift your head and shoulders toward your knee.
Signals of effort
- Deep flexion of one hip.
- Thigh close to the abdomen.
- Sustained pulling with both arms.