Enter
- Sit in Lotus, with each foot on the opposite thigh.
- Behind you, grasp each big toe with the same-side hand.
- Inhale deeply.
- Exhale and fold from your hips, maintaining your grip.
- Rest your forehead on the floor.
Steps
Support
Sitting bones and crossed legs; forehead if it reaches the floor.
Hold
- Maintain your grip on both big toes.
- Breathe through your nose without holding your breath.
Exit
- Inhale and slowly sit upright.
- Release your big toes and uncross your legs.
- Repeat with the opposite leg crossing.
- Breathing
- Exhale as you fold; breathe through your nose without breath retention.
- Duration
- 15–20 seconds.
Adapt
Adaptations
- Simple leg crossing or Half LotusReplace full Lotus with Sukhasana or Ardha Padmāsana.
- Raised seatSit on a folded blanket.
- Supported foreheadPlace a block ahead to support your forehead without forcing.
- Partial foldStop lowering where you can hold the pose comfortably.
Variations
- Wrist-grip variation: wrist grip, held or dynamic.
- Bound Lotus with chin on the floor.
- Palms-on-heels variation: place your palms on your heels before folding.
Signals of effort
- Extensive external rotation of both hips.
- Deep flexion of both knees.
- Arms bound behind you, gripping the big toes.
- Abdomen folded over the heels.