Enter
- Sit with your legs extended.
- Bend your right knee; bring the heel toward your groin.
- Lift your pelvis and sit on your right foot.
- Bend your left leg: foot beside left buttock, toes pointing outward.
- Lengthen your torso.
Steps
Support
Pelvis resting on your right foot; left foot grounded beside buttock.
Hold
- Keep your head aligned over your spine.
- Keep your seat supported and your torso upright.
Exit
- Slowly unfold your legs.
- Repeat with the leg arrangement reversed.
- Breathing
- Breathe through your nose without changing rhythm.
Adapt
Adaptations
- Raised seatRaise your pelvis with a blanket or cushion.
- Variation with support on one sidePlace a blanket under the buttock of the sideways leg.
- Chair alternativeSit upright in a chair with both feet on the floor.
Variations
- Stage 2: left instep grounded, toes pointing right.
- Half Hero combined with Half Bound Angle, torso upright.
- Gomukhāsana A: stacked knees, sitting on the heels.
Signals of effort
- Deep flexion of both knees.
- Part of your weight rests on the foot beneath your pelvis.