Steps
Support
Both feet and heels; hands stay off the floor.
Enter
- From Mountain Pose, spread your feet slightly wider than your hips.
- Turn your toes slightly outward and lower into a squat.
- Bring palms together at your chest, elbows against your inner knees.
- Gently press your knees outward and lengthen your torso.
Hold
- Rest your heels on the floor or a folded blanket.
- Point your knees in the same direction as your toes.
- Lift your chest and keep your spine long.
Exit
- Place your hands on the floor in front of your feet.
- Inhale and straighten your legs into Standing Forward Fold.
- Breathing
- Breathe normally while holding the pose.
- Gaze
- Look forward.
- Duration
- 30–60 seconds.
Adapt
Adaptations
- Blanket under your heelsPlace a folded or rolled blanket under both heels.
- Block under your buttocksSit on a block, keeping both feet grounded.
- WallRest your buttocks against a wall as you lower.
- ChairSit at the chair's edge, heels grounded; lean between your thighs.
Variations
- Variation I: feet together, hands clasped behind, head on the floor.
- Variation II: hold your ankles; rest your forehead on your toes.
Signals of effort
- Deep hip and knee flexion.
- Dorsiflexion of both ankles with the heels supported.
