Support
Sitting bones and outer edges of both feet.
Enter
- Sit with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together.
- Draw your heels toward your perineum without forcing.
- Interlace your fingers and hold both feet.
- Lengthen your spine and let your knees lower.
Hold
- Keep your sitting bones grounded.
- Keep your feet together with their outer edges grounded.
- Lift your breastbone with your head aligned over your shoulders.
Exit
- Release your feet.
- Extend your legs and relax your body.
- Breathing
- Breathe comfortably while holding the pose.
- Gaze
- Forward or toward the tip of your nose.
- Duration
- As long as you can hold it.
