Support
Sitting bones and legs; right elbow when it contacts the floor.
Enter
- Separate your legs; bend left knee, sole beside your right thigh.
- Inhale and lengthen your torso.
- Exhale, turn left, and side-bend toward your right leg.
- Bring elbow toward knee, hand toward foot, palm facing up.
- Extend your left arm overhead; turn your chest toward the ceiling.
Hold
- Keep both sitting bones grounded.
- Point your right kneecap and toes toward the ceiling.
- Lengthen both sides of your torso, including the lower side.
- Maintain your chest rotation without forcing a foot grip.
Exit
- Inhale and slowly lift your torso, releasing the side bend.
- Lower your arms, straighten both legs, and rest in Staff Pose.
- Repeat on the other side, reversing the side references.
- Breathing
- Inhale to lengthen; exhale to side-bend and turn; keep breathing smoothly.
- Gaze
- Toward the ceiling, chin slightly tucked.
- Duration
- Five deep breaths per side.
