Steps
Support
One palm and the outer edge of the bottom foot.
Enter
- Start in Downward-Facing Dog.
- Turn into right Side Plank, with your hand under your shoulder.
- Place your left foot at the root of your right thigh.
- Reach your left arm behind your back; grasp that big toe.
- Lift your pelvis; keep your supporting arm and leg straight.
Hold
- Press into the floor and keep your supporting shoulder active.
- Keep your pelvis lifted without arching your lower back.
- Open your chest and maintain the grip behind your back.
- Draw the toes of your bottom foot toward your shin.
Exit
- Exhale, release your grip, and unfold your half lotus.
- Return to Side Plank with your feet stacked.
- After both sides, return to Standing Forward Bend, then Mountain Pose.
- Breathing
- Breathe deeply.
- Duration
- No fixed duration; equal time on each side.
Adapt
Adaptations
- Standing beside a wallPractice bound half lotus, with your free hand on the wall.
- Waistband gripHold your waistband with your top hand without reaching your foot.
- Without half lotusPractice Side Plank: feet stacked, top hand resting on your hip.
- Top foot groundedOmit lotus and binding; ground your top foot ahead.
Variations
- Homonym: lying on your back, foot behind your head.
Signals of effort
- Weight on one extended wrist.
- Balance on one hand and one foot.
- External hip rotation with a deeply flexed knee.
- Top arm behind your back, holding the foot.
