 Step
by Step
Sit on one edge of a thickly-folded
blanket, knees bent, feet on the floor. Lightly shrug
your shoulders up, strongly roll the heads of your
upper arm bones back, and press the bottom tips of
your shoulder blades into your back.
Slide your left foot under your right leg to the
outside of your right hip, and lay the outer leg on
the floor. Then, stack your right leg on top of the
left. Be sure the right ankle is outside the left
knee (so the sole is perpendicular to the floor).
If you have more flexibility in the hips, you can
slide your left shin forward directly below the right
to increase the challenge; otherwise, keep the left
heel beside the right hip. If you're tight in the
hips, you may find that bringing the ankle to the
outer knee is difficult or uncomfortable. In this
case, simply sit with your shins crossed in Sukhasana
(Easy Pose).
Press through your heels and spread your toes. Keeping
your front torso long, exhale and fold forward from
your groins. Be sure not to round forward from your
belly: Keep the space between your pubis and navel
long. Lay your hands on the floor in front of your
shins.
As you inhale, notice how your torso rises slightly;
when it does, lengthen from your pubis to your sternum.
Then on the next exhalation, fold deeper.
Hold 1 minute or more. Inhale the torso upright
and uncross your legs to come out of the pose. Repeat
for the same length of time with the left leg on top.
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