Support
Abdomen grounded; chest and right thigh lifted.
Enter
- Lie on your belly; bend your left knee.
- Place your left palm on your instep, fingers toward your head.
- Press your left foot down and lift your chest.
- Bend your right knee; grasp its big toe with that hand.
- Exhale; rotate your right arm and lift your arm and thigh.
Hold
- Keep your abdomen grounded and your chest lifted.
- Keep your knees as close to hip-width apart as possible.
- Press down on the left; lift on the right.
- Lengthen your right arm without releasing your big toe.
Exit
- Release your feet and straighten your legs on the floor.
- Lower your head and chest; rest on your belly.
- Repeat on the other side for the same duration.
- Breathing
- Exhale while lifting your right side; keep breathing.
- Gaze
- Forward or down, lengthening your neck.
- Duration
- 15–20 seconds per side.
