Enter
- Lie on your back with legs straight.
- Bend knees; bring feet toward your buttocks.
- Bring soles together and open your knees.
- Rest your arms away from your torso, palms facing up.
Steps
Support
Head, upper back, sacrum, arms, and outer edges of both feet.
Hold
- Keep soles together.
- Let your knees lower without pushing them.
- Keep your pelvis broad without increasing your lower back arch.
Exit
- Use your hands to bring your knees together slowly.
- Straighten your legs or roll onto your side.
- To sit up, press your hands into the floor.
- Breathing
- Breathe normally.
- Gaze
- With props: eyes closed.
- Duration
- 30–60 seconds; with supports, 5–8 minutes.
Adapt
Adaptations
- Thigh supportPlace rolled blankets or cushions beneath both thighs.
- Elevated backPlace a bolster lengthwise beneath your back; add support beneath your head.
- Head supportSupport your head and neck with a rolled or folded blanket.
- Feet farther awayMove your feet farther from your pelvis, keeping soles together.
Variations
- Arms overhead, palms up.
- Supports and strap around lower back, thighs, and ankles.
- Legs against the wall, soles together, knees open.
Signals of effort
- Sustained opening of both hips.