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Step 1
Sit in a squatting position, with your thighs resting parallel to the floor. Try to rest your heels comfortably on the floor, but add a blanket or padding if necessary.
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Step 2
Bring your left shoulder across your right leg, resting your left elbow against your right thigh. Exhaling, twist the rest of your torso to the right and slightly back. Slide your left arm down your outer thigh and back to your right hip, pressing it firmly into place against the thigh.
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Step 3
Squat all the way down, such that your buttocks are just above your heels. Place the palm of your left hand onto the floor, followed by your right: keep your arms shoulder-width apart. Position your palms in line with your right foot, such that the toes, heel and hands lie in a straight line. All the while, keep your upper arm pressed firmly against your thigh.
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Step 4
Slowly, lift your pelvis and tilt to the right, shifting the weight off your feet and towards your hands. Try to bring the middle of your abdomen over your hands, as you work to locate your center of gravity. As before, try to keep your upper arm in place against your thigh.
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Step 5
Exhale and pull your hip down while bringing your feet off the floor. Draw the heels to the buttocks and don't wrench your belly in the process. Straighten your arms as best you can.
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Step 6
Hold this pose for a few breaths (20 to 30 seconds). Lift your chest and head, and look forward.
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Step 7
Lower your feet to the floor and repeat for the opposite side.
