Enter
- Lie on your back; shift your pelvis slightly to the right.
- Bend your right knee and cross it to the left.
- Bend your left knee; bring the thigh behind your pelvis.
- Hold your left foot with your right hand.
- Let your chest face the ceiling.
Steps
Support
Head, upper back, left side, and forward leg; floor or props.
Hold
- Rest your forward leg on the floor or a prop.
- Hold your foot without maintaining a strong pull.
- Let your right shoulder settle toward the floor.
- Keep your head supported.
Exit
- Release your left foot and slowly roll onto your back.
- Hug both knees toward your chest.
- Repeat on the other side, switching legs and arms.
- Breathing
- Maintain a steady breath throughout the pose.
- Duration
- About 3 minutes per side.
Adapt
Adaptations
- StrapLoop a strap around your back foot to reach it.
- Supported forward legPlace a bolster beneath your knee, shin, and foot.
- Supported headPlace a prop beneath your head if it remains unsupported.
- Without the gripRelease your foot and maintain a gentle reclining twist.
Variations
- Straight forward leg: keep the leg supported.
- Forearm-supported version, holding the opposite foot.
- Add a backbend and look toward the back foot.
Signals of effort
- Trunk rotation with the legs in different positions.
- Deep flexion of the back knee.
- Hand holding the opposite foot behind the body.
- Prolonged hold in the yin version.