Astavakrasana

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Place your left palm on the floor to your left side and right hand on the floor behind your buttocks for support. Place your buttocks on the floor while extending both legs to the right side, knees slightly bent. Place the right hand in between the thighs; palm on the floor facing forward. Place the right thigh on the back of the right upper arm (bend elbow slightly to avoid slipping). Hook your feet. Lean forward, lifting your hips upward and balancing all of your weight on your hands; press your thighs against your right arm, and lift both legs off the floor. Stretch both legs farther out to the right side for balance (activating all leg muscles), keeping ankles locked. Focus on a fixed point. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Keep the arms strong, bring the legs closer to your torso, lower your hips and feet to the floor; unhook the feet; lower your buttocks to the floor, and come into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.