Support
Both palms and both knees; feet remain on the thighs.
Enter
- Arrange full lotus, each foot resting on the opposite thigh.
- Place your palms ahead, fingers pointing forward.
- Rise onto your knees and move your pelvis forward and down.
- Straighten your arms, engage your buttocks, and extend your back.
- Open your mouth and extend your tongue toward your chin.
Hold
- Keep your weight only on your palms and knees.
- Keep your arms straight.
- Keep your chest open and your legs in lotus.
- Direct your tongue toward your chin.
Exit
- Draw your tongue in and return to sitting in lotus.
- Lift your hands and uncross your legs.
- To repeat, reverse the crossing and hold for equal time.
- Breathing
- Breathe through your mouth while holding the pose.
- Gaze
- Between your eyebrows; alternative: tip of your nose.
- Duration
- About 30 seconds with each leg crossing.
