Support
Both palms and fingers; head and feet lifted.
Enter
- From Lizard, tuck your right shoulder behind your right thigh.
- Place both palms shoulder-width apart; bring your left foot forward.
- Place your left knee high on its upper arm; lift that foot.
- Lower your hips until your right foot lifts.
- Extend your right leg forward and straighten your arms.
Hold
- Press your right thigh against your right upper arm.
- Draw your left heel toward your buttock.
- Press both palms down and keep your arms straight.
- Keep your right leg straight, with your toes pointed.
Exit
- Bend your right leg and lower both feet to the floor.
- Release your arms and move into Uttānāsana.
- Repeat on the other side.
- Breathing
- Breathe normally.
- Gaze
- Look forward.
- Duration
- 10–20 seconds per side.
