Support
Both sitting bones and outer areas of the thighs.
Enter
- Sit with your legs extended and your spine upright.
- Place each foot on the opposite thigh, close to your groin.
- Exhale and cross your arms behind your back.
- Hold the uppermost big toe first with that side's hand.
- Hold the other big toe and return your torso upright.
Hold
- Distribute your weight evenly between both sitting bones.
- Keep your torso upright and your head aligned.
- Draw your shoulder blades together without shrugging.
Exit
- Release your big toes and bring your hands forward.
- Slowly uncross your legs and extend them.
- Repeat with the leg crossing reversed.
- Breathing
- Breathe slowly and deeply.
- Gaze
- Look forward with your head aligned.
- Duration
- As long as you can comfortably hold it.
