Support
Both palms and left sole; hips lifted.
Enter
- Sit in Dandāsana and bend your right knee.
- Slide your right shoulder under your thigh; place both hands behind.
- Straighten your right leg; bend your left knee and plant foot.
- Inhale, press through hands and left foot, and lift your hips.
- Exhale, straighten your arms, and gently take your head back.
Hold
- Keep your right thigh over your right shoulder.
- Engage your right quadriceps to keep your knee straight.
- Press both palms and your left sole down; keep hips lifted.
- Keep your chest broad and shoulders steady.
Exit
- Bend your right knee and slowly lower your hips.
- Release your right arm; straighten both legs into Dandāsana.
- Repeat on the other side, switching right and left.
- Breathing
- Breathe softly and deeply.
- Duration
- Initially, 3–4 breaths per side.
