Enter
- Sit in Daṇḍāsana, legs together, hands beside your hips.
- Exhale, lean your torso back, and lift both straight legs.
- Position your feet higher than your head.
- Reach your arms horizontally beside your thighs, palms facing each other.
Steps
Support
Buttocks over the sitting bones; spine, feet, and hands unsupported.
Hold
- Keep your spine neutral and your chest lifted.
- Keep your legs together and your knees straight.
- Keep your arms parallel to the floor.
Exit
- Exhale and lower your hands and legs to the floor.
- Lie on your back and relax your body.
- Breathing
- Breathe normally without holding your breath.
- Gaze
- Look ahead with your chin level.
- Duration
- 30 seconds; gradually up to one minute.
Adapt
Adaptations
- Bent kneesBend your knees; keep your spine neutral.
- Thigh supportHold the backs of your thighs, keeping your chest lifted.
- Grounded handsKeep your hands on the floor beside your hips.
- StrapLoop around your soles; hold both ends and straighten your legs.
Variations
- Ardha Nāvāsana: straight legs lower; hands behind your head.
- Arms overhead.
- Separate technique: Naukāsana, low supine lift, palms down, breath retention.
Signals of effort
- Seated balance with unsupported arms and legs.
- Hips flexed while keeping your knees straight.