Support
Both feet; clasped hands and head remain unsupported.
Enter
- From Mountain, step one foot back, turning it slightly outward.
- Separate your feet laterally; bend your front knee over your ankle.
- Inhale, clasp your hands behind you, and broaden your collarbones.
- Exhale and fold your torso inside your front thigh.
- Lift your arms behind your torso and let your head hang.
Hold
- Press both feet into the floor, including your back heel.
- Keep your front knee aligned with your foot.
- Keep your back leg straight and active.
- Lengthen your torso and broaden your collarbones.
Exit
- Inhale and lift your torso, keeping both feet grounded.
- Release your hands and return to Mountain.
- Repeat on the other side.
- Breathing
- Exhale while folding; inhale while rising; breathe softly.
- Gaze
- Toward the mat, with your head hanging.
- Duration
- Five breaths on each side.
