Pose Details

This pose is a wide-legged seated balancing pose.

Begin in baddha konasana (bound angle or butterfly pose) with the soles of the feet together and the knees dropped to the sides. Grasp the big toes with the index and middle fingers of the corresponding hand, then lift and extend the legs toward the corner of the mat, stretching the inner thigh. Keep your chest lifted and open, shoulders down and your spine extended.

If you can't straighten your legs while holding onto your feet, keep your knees bent or loop a strap around each foot. To help find your balance with straightened legs and erected spine, position a blanket roll just behind your pelvis, this will help support your lower back and help your balance.

To deepen this pose, bring the legs to each other. Then to move towards Urdhva Mukha Paschimottanasana, bend the arms, bringing the elbows out to the side. Bring the chest and legs towards each other while still balancing on your sit bones.