Support
Both palms; pelvis and legs suspended, with no other support.
Enter
- Sit in Lotus, each foot resting on the opposite thigh.
- Thread each hand between its thigh and calf, near the knee.
- Slide your arms through to the elbows; point your fingers forward.
- Ground your palms, exhale, and lift your body with straight arms.
Hold
- Press both palms; keep your fingers pointing forward.
- Straighten your elbows and keep your shoulders away from your ears.
- Lengthen your spine; keep your head upright.
- Keep your feet flexed and your legs folded in Lotus.
Exit
- Exhale and lower your buttocks to the floor.
- Withdraw your arms; uncross and straighten your legs.
- Reverse your Lotus crossing and repeat.
- Breathing
- Exhale when lifting and lowering; normal breathing while holding.
- Gaze
- Look at a fixed point ahead, head upright.
- Duration
- For as long as you can comfortably hold it.
