Support
Both palms and fingers; head and feet lifted.
Enter
- Sit in lotus, placing each foot on the opposite thigh.
- Shift onto your knees; place your hands on the floor ahead.
- Spread your fingers and point your index fingers forward.
- Inhale, round your back, and slide your knees up your arms.
- Straighten your elbows; tuck your lotus close to your armpits.
Hold
- Press the floor away and spread your shoulder blades.
- Keep both knees at the same height.
- Draw your feet toward your navel; avoid hanging on your knees.
- Dorsiflex and slightly evert your feet.
Exit
- Exhale and slide your knees down the backs of your arms.
- Lower your legs and sit back down.
- Repeat with the lotus crossing reversed.
- Breathing
- Inhale as you lift; breathe throughout the hold.
- Gaze
- A spot on the floor ahead of your hands.
- Duration
- Five to ten breaths.
