Preparation

Sit in Padmasana (Lotus Pose), place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale, and relax.

Getting into position

Insert the right arm between the inner thigh and the calf of the right leg (outside of the left ankle) and the left arm between the inner thigh and the calf of the left leg (outside of the right ankle). Try to push the elbows past your crossed legs. Spread the fingers and place the palms down. Exhale. Inhaling, lift the buttocks and hips up and balance on the palms. Look forward. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your buttocks to the floor. Carefully remove your arms from your legs, and sit back into Padmasana. Uncross the legs one at a time. Inhale, exhale, and relax.