Support
Sitting bones and folded legs; hands provide additional support.
Enter
- Sit in Staff Pose with your legs extended.
- Bend both knees; place both feet beside your left hip.
- Rest your left ankle in the arch of your right foot.
- Place left hand under right knee; right hand behind right hip.
- Inhale to lengthen your spine; exhale and twist to the right.
Hold
- Rest your left palm on the floor beneath your right knee.
- Keep both knees together.
- Let both sitting bones descend toward the floor or blanket.
- Keep your chest lifted without leaning your torso sideways.
Exit
- Exhale and slowly unwind.
- Release your hands; straighten your legs to return to Staff Pose.
- Repeat on the other side, switching legs and arms.
- Breathing
- Inhale to lengthen; exhale to turn. Keep breathing throughout the hold.
- Gaze
- Look right; turn your head after your torso, without forcing.
- Duration
- A few breaths per side.
