Enter
- From Shoulderstand, support your back and steady your shoulders.
- Fold your legs into Lotus, each foot on the opposite thigh.
- Exhale; draw Lotus toward your chest, bending at your hips.
- Wrap your arms around your thighs and grasp one wrist.
Steps
Support
Shoulders and upper back; back of the head in contact.
Hold
- Keep your weight on your shoulders and upper back.
- Keep your head centered and still.
- Keep Lotus tucked in without rocking your torso.
Exit
- Release your embrace and place your palms on the floor.
- Slowly lower your back, keeping your legs crossed.
- Uncross your legs and rest on your back.
- Breathing
- Breathe slowly without holding your breath.
- Gaze
- Tip of your nose.
- Duration
- 5 breaths; in another variation, 20–30 seconds.
Adapt
Adaptations
- Firm blanketsElevate shoulders and upper back; keep your head on the floor.
- Simple leg crossingCross your legs without placing your feet on your thighs.
- Hands supporting your backKeep supporting your back while drawing Lotus inward.
Variations
- Lotus on your head: legs resting; arms wrapped around them.
- Pārśva Piṇḍāsana: knees lowered sideways onto floor; hands support back.
Signals of effort
- Inversion on your shoulders and upper back.
- Sustained neck flexion.
- Externally rotated hips and deeply bent knees.
- Folded torso with less space for breathing.