Support
Sole and heel of one foot; both hands hold the lifted foot.
Enter
- From Mountain, shift your weight and lift your opposite knee.
- Interlace your fingers beneath the sole of your lifted foot.
- Inhale and extend your lifted leg forward, parallel to the floor.
- Draw your toes toward you and reach your heel forward.
- Exhale, bend elbows and spine; bring your forehead toward your knee.
Hold
- Distribute weight between your standing heel and forefoot.
- Keep both knees extended without pushing them backward.
- Keep your pelvis facing forward and your elbows close.
- Hold your foot firmly and keep your breath flowing.
Exit
- Slowly lift your torso and straighten your arms.
- Bend your lifted knee, release your foot, and lower it.
- Return to Mountain; repeat on your other side.
- Breathing
- Inhale extending, exhale folding; breathe normally while holding.
- Gaze
- Look at a fixed point on the floor.
- Duration
- 10 seconds per side; two sets.
