Step by step sequence explainer
Start off in Adho Mukha Svanasana, with heels up the wall. Release forwards into Virasana, extending the arms and spreading the palms
Lie back for Supta Padangusthasana 1 and 2. Start with your feet up against the wall and then bend the right leg up. Loop a belt just below the ball of the foot and extend the foot upwards, rolling the shoulders back and down.
Take the right leg to the side, keeping both sides of the waist even as you extend the leg out to the side. Change sides.
Come up to sitting, in simple cross-leg. Turn to the right, and then to the left, keeping the spine lifted up and turning on the exhalation.
Finish by going forward in simple cross-legs, quietening the eyes, and releasing the head down.
Equipment required
- Mat
- Belt
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