Support
Both feet and your bottom palm; back heel grounded.
Enter
- From Mountain, inhale; spread your feet wide and extend your arms.
- Turn your front foot 90°; angle your back foot slightly inward.
- Exhale; bend your front knee over your ankle, thigh parallel to floor.
- Place your palm outside your foot; bring your armpit near your knee.
- Reach your top arm over your ear, palm facing down.
Hold
- Ground your back heel and keep that knee straight.
- Point your bent knee toward your toes.
- Lengthen both sides and turn your chest upward.
- Reach from your back heel through your top fingertips.
Exit
- Inhale and lift your torso while straightening your front knee.
- Open your arms; switch sides and repeat.
- Exhale and return to Mountain with your arms down.
- Breathing
- Breathe deeply and evenly.
- Gaze
- Look up; alternatively, forward.
- Duration
- 30–60 seconds per side.
