Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Shift your weight to the left leg and bend the right knee upward. Grab your right foot with both hands. Exhaling, twist the foot from the ankle and place the top of the right foot on top of the left thigh in half lotus position (ankle should be free, not resting on the thigh). Press the right knee down and backward slightly, and push the left hip out slightly to the left. Exhaling, slowly lower your body until the bent knee is touching the floor.

To Remain Balanced for Longer: Option 1. Bring arms forward, parallel to the floor. Hold with normal breathing for around 30 or more seconds. Option 2. Cross right arm over left arm and bend elbows so the upper arm is parallel to the floor, palms facing each other (like Garudasana). Hold with normal breathing for around 30 or more seconds.

Coming out of position

Balance your weight on the left foot (taking any weight off your right knee). Exhale. Inhaling, activate your thigh and calf muscles, slowly raising the body. Exhaling, release the hands. Use your hands to release the right foot and lower the right leg down. Stand upright into starting position. Inhale, exhale, and relax. Repeat on the other side.