Eka Pada Purna Vrischikasana

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

Come into Vrischikasana (Scorpion Pose). Split the legs, bending one leg forward, one leg backward, both knees bent at about 90 degrees (or bent appropriately for your balance). Inhale. Exhaling, lower the rear foot down to the floor under control: first, touching the toes to the floor (touching the ball of the rear foot down if needed). Do not put any of your weight on the rear foot; only touch the floor. Inhaling, extend the front leg upward, arching your back, pushing your chest out, and lifting your head upward (facing toward your rear foot). Point the toes of the top leg. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Exhale. Inhaling, push your hips and abdomen forward while lowering the top leg forward (jump up with the rear leg slightly under control if needed), bringing your hips in-line with your torso and allowing the rear foot to lift up off the floor. Exhale. Inhaling, straighten both legs upward. Exhaling, bring your feet down to the floor and return to the starting position. Inhale, exhale, and relax.