Support
The sole of one foot; hands unsupported.
Enter
- Begin in Warrior I with your right leg forward.
- Exhale, fold over your front thigh, and keep your palms together.
- Take two breaths with your arms extended.
- Exhale, shift onto your right foot, and lift your left leg.
- Straighten your right knee; bring torso and left leg horizontal.
Hold
- Keep your pelvis level, with both hips facing the floor.
- Reach your arms forward and your lifted heel back.
- Keep both knees extended without pushing your standing knee backward.
- Flex your lifted foot and keep your neck long.
Exit
- Exhale, bend your standing knee, and lower your back foot.
- Return to Warrior I.
- Repeat with the other leg.
- Breathing
- Breathe deeply and evenly.
- Gaze
- Look at a fixed floor point ahead.
- Duration
- 20–30 seconds per side.
