How to Enter – 

• Sit on the floor, straighten your legs in front of you ( danda asana),  Now bend your right leg,
• bring your right heel as close as you can to your right sitting bone, at the same time slightly rotate your lift leg internally, and push your left heel forward
• Now bring your right shoulder inside if right knee and grab the left toes first to your b0th hands.
• Slightly shift your weight on your left hip and bring your right armpit close to your right inner knee then slightly rotate your shoulder inward,
• armpit close to inner knee, biceps connected to your top of the shin bone, and grab your right wrist to your left hand behind the back.
• Now Inhale, Lift the chest up, lengthen the torso.
• Exhale, try to bring your chest close to your knee, instead of bending your head forward. and repeat another side.

Alignment Cues –

1. Shoulder blade down and relax,
2. Neck relax,
3. rotate your straight leg slightly inward and push heel forward,
4. keep your thigh active,
5. don’t curve your back,
6. try to lengthen your torso with every exhale.
7. Shoulder rotate internally.

How to finish – 

As you hold the posture for 2-3 minutes, With Inhale, lift your chin and chest up. and exhalation, release the hand and pose.

Modification of the pose  – 

1. Use the Belt around if you can’t interlock your fingers behind the back,
2. Sit on the blankets (if hard to sit properly,
3. create half feet distance between your bent leg’s heel and hip.

Drishti –  

Drishti on Your – padayorgraha