Enter
- Sit cross-legged with your trunk upright.
- Hold both ankles with your hands.
- Inhale: tilt your pelvis forward and lift your chest.
- Exhale: tilt your pelvis backward and round your back.
Steps
Support
Sitting bones and crossed legs on the floor; hands on ankles.
Hold
- Keep your head level throughout both phases.
- Keep your shoulders relaxed and your grip steady.
- Move your pelvis and spine; maintain your seated base.
- Coordinate each movement with your breathing.
Exit
- Return to center with your trunk upright.
- Release your ankles; rest seated 1–2 minutes.
- Breathing
- Inhale to lift your chest; exhale to round.
- Duration
- 26–108 repetitions; 26 for beginners.
Adapt
Adaptations
- Raised seatSit on a folded blanket, with hips above knees.
- ChairRest your feet on the floor and hands on your thighs.
- Closer gripHold your shins instead of your ankles.
- Smaller rangeReduce range and speed; coordinate movement with your breathing.
Variations
- On heels, hands on thighs: inhale/Sat, exhale/Nam.
- Seated Cat-Cow: hands on knees, neck moving.
Signals of effort
- Repeated spinal flexion and extension.
- Bent knees and externally rotated hips.