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
Bring both feet inward close to your pelvis. Grab the big toes with your thumb, index, and middle fingers (grab several toes if needed), and lean backward, bringing the heels closer to the pelvis, balancing on the buttocks and tailbone. Keep spine straight. Exhale. Inhaling, straighten the arms and legs and raise them upwards. Straighten your legs completely. Keep head upright looking forward and spine straight. Once balanced, stretch the legs out wider. Slowly lower head backward slightly and look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten legs farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, bend your knees, bring legs closer together, slowly lower heels back down, and place feet on the floor. Sit back into starting position. Inhale, exhale, and relax.
Variations
Sukhasana Garbha Pindasana (Embryo in the Womb Pose in Easy Pose)
Cross legs, hold top of feet with opposite hands, lifting legs upward pull toward torso
Urdhva Tarasana (Upward Star pose)
Bend legs from knees, hold outside the feet with hands, feet together, bring toward forehead
Preparation for main pose
Hold toes with hands, knees bent, lift legs half way
Preparation for main pose
Hold toes, spreading legs, extend as far as possible
