Support
Sitting bones, left knee and instep; outer edge of right hand.
Enter
- From Daṇḍāsana, place your left foot beside your left hip.
- Bend your right leg and open its knee to the side.
- Hold your right foot with your left hand; lift it chestward.
- Fit your sole under your right armpit; hold your right knee.
- Left hand on left knee, palm up; touch thumb to index.
Hold
- Keep your sitting bones grounded.
- Lengthen your torso, preserving your natural lower back curve.
- Rest your right knee on your right hand, near the floor.
- Keep your sole in contact with your armpit.
Exit
- Release your knee and use your hands to remove your foot.
- Extend both legs into Daṇḍāsana.
- Repeat on the other side for the same duration.
- Breathing
- Breathe slowly and deeply while holding the pose.
- Gaze
- Toward the fingertips of your free hand.
- Duration
- About six breaths per side.
