Support
Both sitting bones and knees; feet lifted.
Enter
- Sit with your legs extended in front of you.
- Bend your knees, widen your thighs, bringing heels toward your perineum.
- Hold each foot with the hand on the same side.
- Invert your feet and lift them toward your torso without jerking.
- Bring heels and outer foot edges toward your abdomen and chest.
Hold
- Keep your torso upright without rounding your back.
- Keep your knees open and grounded without pushing them down.
- Continue holding your feet with both hands.
Exit
- Guide your feet to the floor with both hands.
- Rest with your feet on the floor.
- Breathing
- Deep breathing in the variation with hands released.
- Duration
- About 30 seconds in the variation with hands released.
