Support
Both sitting bones, left knee, right sole; hands grasp foot and ankle.
Enter
- Sit in Staff Pose with both legs extended.
- Place your left foot at the root of your right thigh.
- Exhale, twist right; grasp left ankle behind you with right hand.
- Cross your right foot outside your left knee.
- Exhale; left shoulder over right knee, left hand grasps right foot.
Hold
- Keep your left knee and right foot grounded.
- Maintain your spinal curves and keep your chest upright.
- Distribute your weight between both sitting bones.
Exit
- Exhale; release your right foot, uncross it, and straighten that leg.
- Release left ankle; unfold half lotus and straighten your left leg.
- Repeat on the other side, switching legs and arms.
- Breathing
- Keep breathing during the hold; exhale when twisting and exiting.
- Gaze
- Gaze upward, neck turned toward the twist.
- Duration
- 30–60 seconds per side, within your capacity.
