Enter
- Sit with your legs crossed and lengthen your spine.
- Hold each knee with the hand on the same side.
- Draw a circle: forward, sideways, backward, then toward the opposite side.
- Coordinate the movement with your breath and reverse direction.
Steps
Support
Sitting bones and crossed legs; hands holding the knees.
Hold
- Keep your head relatively still.
- Use your hands for leverage to guide the movement.
- Keep a continuous rhythm guided by your breath.
- Round backward, arch forward, and lean to either side.
Exit
- Complete the circle and return to center with an upright spine.
- Stop moving and remain in Sukhasana.
- Breathing
- Coordinate deep breathing with the circle.
- Duration
- One minute per direction.
Adapt
Adaptations
- Cushion or blanketElevate your pelvis on a cushion or folded blanket.
- ChairSit with both feet supported; keep your hands on your knees.
Variations
- Sitting on your heels: keep your hands on your knees.
- Bound Angle: bring soles together and circle your torso.
- Move your navel; keep shoulders and torso still.
Signals of effort
- Repeated spinal flexion, extension, and lateral flexion.
- Open hips and bent knees throughout the exercise.
- Continuous coordination between breathing and circular movement.