Enter
- Sit with your legs extended in front of you.
- Bend both legs; conceal each foot between the opposite thigh and calf.
- Settle your seat over your feet and lengthen your spine.
- Rest your hands on your thighs with your palms facing down.
Steps
Support
Seat resting over the feet concealed between thighs and calves.
Hold
- Keep your head aligned over your torso.
- Maintain your spine's natural curves.
- Relax your shoulders and arms; let your hands rest.
- Alternate the crossing of your legs each time you practice.
Exit
- Slowly uncross your legs.
- Breathing
- Breathe naturally through your nose.
- Gaze
- Gently close your eyes.
- Duration
- While you can sit comfortably.
Adapt
Adaptations
- Raised seatRaise your seat on a cushion (general seated-pose adaptation).
- Supported kneesPlace a folded blanket under each raised knee.
- WallRest your back against a wall, maintaining your spine's natural curves.
- Alternative seatUse Sukhasana: feet under your thighs, without sitting on them.
Variations
- Heels-stacked variation: heels stacked over the genital region.
- Chin mudra: palms up, with thumb and index finger touching.
Signals of effort
- Deep flexion of both knees.
- Body weight resting over the tucked feet.