Support
The sole of the standing foot.
Enter
- From Mountain Pose, shift your weight onto your left foot.
- Bend your right knee, bringing your heel toward your buttock.
- Hold the inside of your right foot with your right hand.
- Press your foot back and up against your hand.
- Extend your left arm forward; gently lean your torso forward.
Hold
- Press your foot against your hand; reach your thigh back.
- Face your pelvis and chest forward; draw your lifted knee inward.
- Lift your breastbone and lengthen your free arm.
- Keep your standing knee extended without bowing it backward.
Exit
- Lower your free arm and lifted leg; bring your knees together.
- Release your foot, set it down, and lower your holding arm.
- Return to Mountain Pose and repeat on the other side.
- Breathing
- Breathe normally.
- Gaze
- Gaze at a fixed point ahead at eye level.
- Duration
- 5–10 breaths per side.
