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
Bend your left leg and bring the sole (bottom) of the left foot close to the right knee. Bend forward slightly and hold the right big toe with your right thumb, index, and middle fingers. Sit straight and grab the left big toe with your thumb, index, and middle fingers. Exhaling, relax the left leg completely. Inhaling, lift your left foot with your left hand (hand angled down with elbow raised), and bring your foot up, close to chest height. Press your right leg into the floor for stability. Inhale. Exhaling, pull your left foot back and upward to your left ear (or just above your ear), stretch the abdomen, open the chest, and rotate your torso and shoulders back slightly to the left. Keep your spine upright and your elbow above your shoulders. Hold for a few moments to allow the body to adjust. Inhale. Exhaling brings the foot closer to the ear. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, slowly release the left leg back to the floor, release the hands, and straighten your left leg to the starting position. Inhale, exhale and relax. Repeat on the other side.
Variations
