Support
Shoulders, upper arms, and elbows; back of head in contact.
Enter
- From Shoulderstand, place your right foot on your left upper thigh.
- Complete Lotus by placing your left foot on your right thigh.
- Turn your torso and legs right, keeping Lotus lifted.
- Place your left palm under your pelvis; right hand supports back.
- Lean pelvis and Lotus left onto that palm; keep elbow fixed.
Hold
- Press your left elbow down; keep both shoulders grounded.
- Draw knees closer; keep Lotus above the floor.
- Lift your chest without moving your head.
- Keep your right hand against your back.
Exit
- Exhale; return to upright Lotus, both hands supporting your back.
- Repeat on the other side; then reverse your Lotus leg crossing.
- Uncross your legs; return to Shoulderstand and lower down slowly.
- Breathing
- Breathe normally; exhale as you return to center.
- Duration
- 10–15 seconds per side, also with the opposite leg crossing.
