Support
One palm and the outer edge of the bottom foot.
Enter
- From Plank, rotate onto your right hand and right foot.
- Stack your feet and lift your pelvis, keeping your torso aligned.
- Bend your left knee and externally rotate that hip.
- Hold your left big toe with your thumb and first two fingers.
- Straighten your left leg toward the ceiling while maintaining your grip.
Hold
- Press your palm down and externally rotate your supporting upper arm.
- Keep your torso diagonal without dropping or excessively lifting your hips.
- Keep both knees straight; draw your toes toward your shins.
- Keep your leg raised and your top hip externally rotated.
Exit
- Exhale, release your toe, and lower your leg with control.
- Place your top hand down and rotate into Plank.
- Repeat on the other side.
- Breathing
- Breathe continuously; exhale as you release your leg.
- Gaze
- Toward your raised foot; alternatively, look straight ahead.
- Duration
- Five breaths per side.
