Support
Both palms and fingers.
Enter
- From Staff Pose, bend your right knee; hook thigh over right arm.
- Plant your hands shoulder-width apart, with fingers spread and pointing forward.
- Press down, lift your hips; cross your left ankle over your right.
- Squeeze your arm between your thighs; extend both legs to the right.
- Exhale; bend your elbows backward and lean your chest forward.
Hold
- Keep your shoulders at least as high as your elbows.
- Press through your hands; grip your arm between both thighs.
- Straighten your knees; flex your feet and keep your ankles crossed.
- Keep your torso horizontal and your chest facing the floor.
Exit
- Inhale, straighten your arms, and lift your chest.
- Bend your knees, uncross your ankles, and lower your hips.
- Release your leg; return to Staff Pose, then repeat on the left.
- Breathing
- Breathe normally; exhale when lifting up and lowering your torso.
- Gaze
- Look forward with your head lifted.
- Duration
- As long as comfortable.
