Enter
- From Mountain Pose, bend both knees slightly.
- Shift your weight onto your right foot.
- Cross your left thigh over your right, above the knee.
- Hook your left instep behind your right calf.
- Rest your palms on your knees and lengthen your spine.
Steps
Support
The sole of one foot bears your weight.
Hold
- Distribute your weight across the entire sole of your right foot.
- Hug your legs together.
- Keep your pelvis level.
- Lengthen your spine; let your hands rest on your knees.
Exit
- Lift your hands and unhook your left foot.
- Uncross your legs and return to Mountain Pose.
- Repeat with the other leg supporting you.
Adapt
Adaptations
- WallPractice the leg wrap while leaning against a wall.
- Without hookingRest your crossed foot's toes on the floor.
- BlockRest your crossed forefoot on a block beside your standing foot.
- ChairSit on a sturdy chair; cross legs, hands resting on knees.
Variations
- Wrapped arms: Garuḍāsana.
- Deep Eagle: lower further, keeping your torso upright.
Signals of effort
- One sole bears your weight.
- Standing knee stays bent throughout the hold.
- Both hips combine adduction and internal rotation.