Support
Sitting bones and legs on floor; don't sit on your heels.
Enter
- Sit with your legs extended in front of you.
- Bend your left leg: heel near perineum, sole against right thigh.
- Cross your right foot over left ankle, heel against pubis.
- Tuck your right foot between your left thigh and calf.
- Palms up on knees; join thumb and index, other fingers extended.
Hold
- Keep your torso upright and your head aligned.
- Distribute weight between both sitting bones, without sitting on your heels.
- Rest your hands on your knees and relax your shoulders.
- Let your knees rest without pushing them toward the floor.
Exit
- Release your feet and rest.
- Switch the leg crossing and hold for the same duration.
- Breathing
- Breathe through your nose without holding your breath.
- Gaze
- Turn your gaze inward, as toward your nose tip.
- Duration
- As long as you can maintain it; equal time per crossing.
