Support
Base of the buttocks, toward the tailbone; hands unsupported.
Enter
- Sit in Lotus, each foot resting on the opposite thigh.
- Thread each arm between the corresponding thigh and calf.
- Slide your arms through until your elbows can bend freely.
- Exhale, lift your thighs, and bring your hands to your ears.
- Balance on your buttocks with your legs lifted.
Hold
- Keep your feet on your thighs and your legs lifted.
- Keep your elbows bent and your hands at your ears.
- Keep both feet flexed, with slight eversion.
Exit
- Release your ears and lower your legs to the floor.
- Withdraw your arms individually; uncross and straighten your legs.
- Repeat with the opposite leg crossing.
- Breathing
- Exhale while lifting; breathe normally while holding.
- Gaze
- Eyes open.
- Duration
- 15–30 seconds with each leg crossing.
