Support
Sole and heel of one foot.
Enter
- From Mountain Pose, shift your weight onto your left leg.
- Bend your right knee; grasp your instep from the inside.
- Raise your left arm alongside your head.
- Press your foot against your hand, backward and upward.
- Hinge at your standing hip; reach your free arm forward.
Hold
- Keep your standing knee straight without pushing it backward.
- Point your raised knee backward without letting it flare sideways.
- Reach your chest forward while pressing your foot backward and upward.
- Keep your pelvis facing forward and your gaze steady.
Exit
- Slowly raise your torso and lower your raised knee.
- Release your foot, set it down, and lower your arms.
- Return to Mountain Pose and repeat on the other side.
- Breathing
- Breathe normally while holding the pose.
- Gaze
- Look at a fixed point ahead.
- Duration
- 10 seconds per side.
