Table of content
Preparation
Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides. Extend legs forward, feet together. Inhale, exhale, and relax.
Getting into position
Step 1. Bend the left leg and place your left heel to your hip. Bend the right leg and grab the sole (bottom) of the foot. Inhale. Exhaling, straighten the leg and raise it up, pulling upward with your hands. Point the toes. Keep the spine straight and lower the back slightly. Relax the neck and look up toward your toes. Hold for a few moments to allow the body to adjust.
Step 2. Inhale. Exhaling, bend the elbows, bring the knee toward your head (relaxing the neck), stretch the spine farther, and bring your forehead to your knee. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, bend the knee, relax the torso and spine, and bring the foot down. Inhale, exhale, and relax. Repeat on the other side.