Enter
- Bend both knees and rotate your thighs from the hips.
- Place each foot on the opposite knee, soles facing up.
- Rest your hands on the floor with your palms facing up.
- Inhale, lengthen your spine, and gaze at the tip of your nose.
Steps
Support
Both sitting bones; backs of the hands resting on the floor.
Hold
- Distribute your weight between both sitting bones.
- Maintain your natural spinal curves and keep your head upright.
- Keep your palms facing up and your shoulders relaxed.
- Breathing
- Inhale when taking the pose; alternative: natural breathing.
- Gaze
- Tip of the nose, keeping your head upright.
- Duration
- No duration specified.
Adapt
Adaptations
- Raised seatSit on a folded blanket; raise your hips above your knees.
- Supported thighsPlace blocks or blankets under your thighs, near your knees.
- Simple leg crossingUse Sukhasana: place your feet underneath the opposite thighs.
- ChairSit upright with both feet supported directly under your knees.
Variations
- Yogāsana: feet on opposite thighs; hands on floor, palms up.
Signals of effort
- External rotation of both hips.
- Leg crossing with both feet placed on the opposite knees.