Support
Both feet; lower hand supported beside your front foot.
Enter
- From Mountain, spread your feet and raise your arms sideways.
- Turn your front foot out 90°; angle your back foot slightly inward.
- Exhale and hinge from your hip over your front leg.
- Place your lower hand beside your ankle, on floor or block.
- Reach your upper arm up; turn your head toward your thumb.
Hold
- Keep your legs straight; engage your thighs without hyperextending your knees.
- Lengthen both sides of your torso; gently turn your chest upward.
- Keep your arms aligned and both feet grounded.
Exit
- Inhale and raise your torso, keeping your legs engaged.
- Reverse your feet and repeat on the other side.
- Return to center; lower your arms and bring your feet together.
- Breathing
- Breathe deeply and evenly without holding your breath.
- Gaze
- Toward the thumb of your upper hand.
- Duration
- 30–60 seconds per side.
