Support
One foot; the hand holds the raised foot's big toe.
Enter
- From Mountain, shift your weight onto your left foot.
- Place your left hand on your hip; inhale, raise your right knee.
- Hold your right big toe using your thumb and first two fingers.
- Exhale and extend your leg forward, up to hip height.
- Flex your raised foot and keep your torso upright.
Hold
- Keep your standing knee extended without pushing it backward.
- Level your hips and face your pelvis forward.
- Lengthen your torso and maintain your spine's natural curves.
- Keep your chest broad and both shoulders level.
Exit
- Bend your raised knee and release your big toe.
- Exhale and lower your foot to the floor with control.
- Return to Mountain and repeat on the other side.
- Breathing
- Breathe softly and evenly.
- Gaze
- Focus on a fixed point ahead.
- Duration
- A few breaths per side.
