Enter
- Sit in Staff Pose; bend your knees and hold your big toes.
- Lean back and lift your feet, maintaining balance.
- Straighten both legs together upward.
- Once balanced, hold your feet near the heels.
- Exhale and bring your face toward your knees.
Steps
Support
Seated support on the sitting bones.
Hold
- Keep both legs together and straight.
- Hold your feet and bring your torso toward your legs.
- Lengthen your legs and spine.
Exit
- Ease the fold; bend your knees and lower both feet.
- Release your grip and straighten your legs in Staff Pose.
- Breathing
- Exhale into the fold; breathe normally while holding.
- Gaze
- Keep your gaze on one point.
- Duration
- About thirty seconds.
Adapt
Adaptations
- Bent kneesKeep your knees bent while holding your raised feet.
- Less foldingLeave more space between torso and legs, holding the soles.
- BlanketPlace a folded blanket under your seat.
Variations
- Lifted chest and face variation: five breaths, holding the feet.
- Interlace your fingers behind your soles; rest your forehead on your knees.
- II: reclining, legs overhead, chin resting on knees.
Signals of effort
- Seated balance with both feet off the floor.
- Deep hip flexion with straight knees.
- Sustained traction through your hands holding your feet.