Support
Head, shoulders, upper back, sacrum, left arm, and left leg.
Enter
- Lie on your back, legs straight and feet flexed.
- Draw your right knee toward your chest; keep your left leg grounded.
- Hook your right big toe with your right index and middle fingers.
- Straighten your right leg and arm toward the ceiling.
- Rest your straight left arm on the floor beside your body.
Hold
- Keep your head, shoulders, and sacrum grounded.
- Preserve your spine's natural curves.
- Engage both thighs; extend through your heels without locking your knees.
- Keep your pelvis level.
Exit
- Bend your right knee toward your chest and release your grip.
- Slowly straighten and lower your leg to the floor.
- Repeat on the other side, switching arms and legs.
- Breathing
- Breathe deeply and evenly.
- Gaze
- Look at your raised toe; if outside your view, the ceiling.
- Duration
- Five breaths per side.
