Support
Both forearms and palms; Lotus rests on upper arms near armpits.
Enter
- Kneel; ground parallel forearms and palms, shoulder-width apart.
- Straighten your legs, walk your feet inward; inhale into Pincha Mayūrāsana.
- Fold Lotus without hands: right foot first, then left.
- Exhale; draw Lotus toward your abdomen and round your back.
- Lower slowly; rest Lotus on your upper arms near your armpits.
Hold
- Press your forearms and palms down; keep your shoulders lifted.
- Keep your knees near your armpits and your thighs tucked.
- Keep your abdomen engaged and your head off the floor.
Exit
- Inhale; lift your torso, keeping Lotus close to your chest.
- Uncurl; raise your knees, unfold Lotus, and straighten your legs.
- Exhale into Caturaṅga Daṇḍāsana.
- Breathing
- Exhale while lowering, inhale while lifting; keep breathing throughout the hold.
- Gaze
- Tip of your nose.
- Duration
- 5 breaths in the lowered position.
