Enter
- Sit in Lotus, each foot resting on the opposite thigh.
- Place your palms beside your hips, spreading your fingers.
- Exhale, press the floor, and engage your abdomen.
- Lift your buttocks and legs, keeping your arms straight.
Steps
Support
Both palms and fingers; buttocks and legs suspended.
Hold
- Keep your torso upright and your arms alongside your body.
- Move your shoulders away from your ears.
- Draw your abdomen inward and your inner groins toward your torso.
- Keep your feet on opposite thighs, with soles facing up.
Exit
- Exhale and lower your buttocks and legs to the floor.
- Uncross your Lotus legs and straighten them.
- Repeat for the same duration with your leg crossing reversed.
- Breathing
- Exhale when lifting and lowering; breathe normally while holding.
- Gaze
- Look forward.
- Duration
- 10–15 seconds with each leg crossing.
Adapt
Adaptations
- BlocksPlace a block under each palm to increase lifting clearance.
- Half LotusLift your buttocks; keep the lower foot and calf grounded.
- Simple leg crossingCross your shins; hands behind hips; attempt to lift.
- ChairCross ankles, hold a stable chair's seat edges, and lift yourself.
Variations
- Uth Pluthi: chin slightly lowered; gaze toward your nose.
- Lolasana: swing forward and back in Lotus, holding your breath.
Signals of effort
- Entire body weight supported by both hands.
- Wrists extended throughout the suspension.
- Full Lotus: externally rotated hips and deeply flexed knees.
- Breath retention and swinging in the Lolasana variation.