Support
Back and pelvis on the floor; head resting on the feet.
Enter
- Lie on your back; bend your knees toward your torso.
- Exhale; use both hands to place your right leg behind your neck.
- Breathe; exhale, place your left leg underneath, and hook your ankles.
- Lift your shoulders; reach both arms behind and interlace your fingers.
- Exhale; lift your chest and rest your head on your feet.
Hold
- Keep your back supported and your chest lifted.
- Keep both legs behind your shoulders and neck.
- Point your feet without releasing the ankle lock.
- Keep your upper arms behind your thighs.
Exit
- Exhale and release your hands first.
- Unhook your ankles and straighten your legs.
- Rest supine; repeat with the legs crossed in reverse order.
- Breathing
- Exhale while positioning each leg; breathe normally while holding the pose.
- Gaze
- Look upward.
- Duration
- 30–60 seconds with each crossing order.
