Enter
- Kneel with knees together and tops of feet grounded.
- Bring your big toes together and separate your heels slightly.
- Lower your buttocks to rest on your feet.
- Rest your palms on your knees and straighten your torso.
Steps
Support
Knees, shins, and tops of feet; buttocks resting on the feet.
Hold
- Distribute your weight evenly between both legs.
- Keep your torso upright without excessive lower back arching.
- Relax your shoulders and arms.
- Keep your head aligned with your torso.
Exit
- Place your hands on the floor beside your hips.
- Release one leg at a time and extend them forward.
- Breathing
- Breathe naturally.
- Gaze
- Close your eyes.
Adapt
Adaptations
- Raised seatPlace a cushion or blanket between your buttocks and feet.
- Floor paddingPlace a folded blanket under your knees and shins.
- Support behind the kneesPlace a rolled blanket between your thighs and calves.
- Wall supportRest your upper back and head against the wall.
Variations
- Supta Vajrāsana: recline, arching your back, crown grounded.
- Toes tucked: sit on your heels.
- Raise your arms overhead.
Signals of effort
- Deep flexion of both knees.
- Weight on tops of feet with both ankles in plantar flexion.