padangushthasana

Preparation

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

Getting into position

Come into a squatting position, placing hands on the floor in front of the knees. Raise heels up. Bring knees forward so that thighs are parallel to the floor. Place left foot slightly in front. Rest the perineum (front of anus) on the right heel. Spread the toes. Carefully place the left foot on the right thigh (shin parallel to the floor). Focus on a fixed point and lengthen the torso upright. Find the balance, place the palms together in front of the chest in Namaste Mudra (Prayer Seal). Stay in the pose as long as comfortable. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the hands to the floor one at a time, hold the top of the foot and lower to the floor with leg relaxed. Inhale, exhale, and relax. Repeat on the other side.