Support
Both palms and fingers; pelvis and feet off the floor.
Enter
- Sit in Daṇḍāsana with your legs extended.
- Draw your right leg toward your chest; open the knee outward.
- Place your right ankle behind your neck without pulling your neck.
- Wrap left leg around left arm; hook foot behind right elbow.
- Plant both palms; inhale and lift, straightening your elbows.
Hold
- Spread your fingers and distribute pressure across both palms.
- Keep your arms extended and your shoulders active.
- Lift your chest, leaning your torso slightly forward.
- Keep your head upright and your ankle behind your neck.
Exit
- Unhook your left foot; exhale and lower your sitting bones.
- Slowly release the leg behind your neck and extend both legs.
- Repeat with the sides reversed.
- Breathing
- Through your nose, without holds.
- Gaze
- Soft, at a fixed point in front of you.
- Duration
- 4–6 breaths.
