Support
Both palms and fingers; right thigh on left arm; feet lifted.
Enter
- Squat with your knees together and heels lifted.
- Twist right; place your right outer thigh on your left arm.
- Place your hands shoulder-width apart; bend your elbows.
- Reach your chest forward and lift your feet into Side Crow.
- Straighten your right leg across your body and left leg back.
Hold
- Keep your elbows over your wrists, pointing backward.
- Level your shoulders and keep your chest lifted.
- Maintain contact between your right thigh and left upper arm.
- Straighten both knees and reach out through your toes.
Exit
- Bend both knees and return to Side Crow.
- Exhale and lower your feet to the floor without jumping.
- Repeat on the other side, switching arms and legs.
- Breathing
- Exhale into the twist; breathe smoothly while holding.
- Gaze
- Look forward, keeping your chin aligned with your breastbone.
- Duration
- 4–5 breaths per side.
