Support
Sole of front foot and rear knee; pelvis and shin lifted.
Enter
- Sit with legs extended; bend your right knee and plant your foot.
- Extend your left leg behind; ground your knee and hands.
- Bend your rear knee; lift the foot and advance your front knee.
- Inhale, raise one arm; exhale and grasp your foot from overhead.
- Repeat with your other arm; lift your chest and arch back.
Hold
- Ground your whole front foot; the knee may pass your toes.
- Face pelvis and chest forward, without twisting toward the grip.
- Draw your elbows together and point them upward.
- Lift your sternum; allow your shoulder blades to rotate upward.
Exit
- Lift your head and bring your torso toward upright.
- Release your hands individually; lower your rear foot to the floor.
- Sit back down, extend your legs, and repeat on the other side.
- Breathing
- Inhale while raising arms; exhale while grasping; breathe smoothly.
- Gaze
- Upward.
- Duration
- 15–30 seconds per side.
