Enter
- Start in Downward-Facing Dog, with your hands shoulder-width apart.
- Distribute pressure between both hands and lengthen your spine.
- Inhale and lift one straight leg.
- Flex the raised foot; point its toes toward the floor.
Steps
Support
Both hands and one foot; the supporting heel may remain lifted.
Hold
- Keep both hips facing down and both sides of your waist long.
- Press through both hands, including the base of each index finger.
- Keep your abdomen engaged and your natural lower-back curve.
- Straighten both legs; reach the supporting heel toward the floor.
Exit
- Exhale and lower the raised foot to the floor.
- Repeat with the other leg.
- Lower both knees and move into Child’s Pose.
- Breathing
- Inhale as you lift the leg; breathe continuously while holding.
- Gaze
- Toward your navel.
- Duration
- Three breaths per side.
Adapt
Adaptations
- Bent supporting kneeSlightly bend the supporting knee to keep your spine long.
- Free heelAllow the supporting heel to remain lifted.
- Lunge transition with blocksPlace each hand on a block at its lowest height.
Variations
- Open hip: bend the raised knee and stack your hips.
- One hand: lift the hand opposite to the raised leg.
Signals of effort
- Head below the pelvis.
- Weight on both extended wrists.
- One leg raised without support.
- Asymmetrical support on three contact points.