Support
Soles of both feet, with weight distributed and heels grounded.
Enter
- From Mountain Pose, step your feet wide; hands on your hips.
- Turn toes outward, matching your feet to your hips' turnout.
- Exhale; bend both knees, pointing them in your feet's direction.
- Keep your torso upright; bring your thighs toward horizontal.
- Bring arms into cactus, with forearms vertical and palms facing forward.
Hold
- Keep heels and the bases of your toes grounded.
- Align each knee over its ankle, following the foot's direction.
- Maintain natural curves; lengthen your torso over your pelvis.
- Draw feet toward each other without moving them; keep elbows lifted.
Exit
- Exhale; return your hands to your hips.
- Inhale; straighten both legs.
- Bring your feet closer together and return to Mountain Pose.
- Breathing
- Exhale to lower, breathe continuously, and inhale to rise.
- Gaze
- At a point straight ahead.
- Duration
- About six breaths.
