Support
Abdomen near the navel and right knee.
Enter
- Sit; place your right foot at your left thigh’s root.
- Lie on your back; roll face down, keeping your foot positioned.
- Exhale; your right hand grasps your right big toe from behind.
- Exhale; bend your left knee and grasp its big toe.
- Rotate your left shoulder; raise arm, chest, and thigh without releasing.
Hold
- Keep your right foot on your left thigh.
- Lift your chest and left thigh while maintaining both grips.
- Straighten your left arm overhead.
Exit
- Release the bow first; lower your chest with control.
- Unfold the lotus; straighten your legs and rest face down.
- Repeat on the other side for the same duration.
- Breathing
- Exhale when grasping; rapid, labored breathing while holding.
- Duration
- 15 seconds per side.
