 Step
by Step
Squat with your feet as close together
as possible. (Keep your heels on the floor if you
can; otherwise, support them on a folded mat.)
Separate your thighs slightly wider than your torso.
Exhaling, lean your torso forward and fit it snugly
between your thighs.
Press your elbows against your inner knees, bringing
your palms to together in Anjali Mudra (Salutation
Seal), and resist the knees into the elbows. This
will help lengthen your front torso.
To go further, press your inner thighs against the
sides of your torso. Reach your arms forward, then
swing them out to the sides and notch your shins into
your armpits. Press your finger tips to the floor,
or reach around the outside of your ankles and clasp
your back heels.
Hold the position for 30 seconds to 1 minute, then
inhale, straighten the knees, and stand into Uttanasana.
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