 Step
by Step
Lie on your back. With an exhale,
bend your knees into your belly.
Inhale, grip the outsides of your feet with your
hands (if you have difficulty holding the feet directly
with your hands, hold onto a belt looped over each
sole.) Open your knees slightly wider than your torso,
then bring them up toward your armpits.
Position each ankle directly over the knee, so your
shins are perpendicular to the floor. Flex through
the heels. Gently push your feet up into your hands
(or the belts) as you pull your hands down to create
a resistance.
Coax the thighs in toward your torso and down toward
the floor as you lengthen the spine—release
your tail bone toward the floor and lengthen the base
of your skull away from the back of your neck.
Hold the pose steadily for 30 seconds to one minute.
Then release the feet back to the floor with an exhale
and rest for a few breaths.
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