1. Sit tall in Dandasana (Staff Pose). If it’s challenging to sit tall, place a folded blanket under your sitting bones.
2. Mindfully place your right leg into Half Lotus: Bend your right knee and grasp your right ankle and shin with each hand. Using your arms, gently pull the heel of your right foot in toward the lower-left quadrant of your belly.
3. If you can, bring the foot up high enough on your thigh so that your heel is touching, and eventually pressing into, your belly. If your knee objects to this position, either back off the foot placement, or skip it altogether and place the sole of the right foot against the inner left thigh instead.
1. Your ankle bone should be centered directly on top of your thighbone. Don’t let your foot go too far across the leg or hang off the inside of your thigh. If you don’t center your foot, and place it too low (toward the inside) on the thigh, it can strain the ligaments on the outside of your ankle.
2. Flex your foot to help protect the ankle and make it easier to work the foot in toward the belly.
3. Engage the biceps by pulling the foot mindfully toward the belly.
1. Sit tall, roll the shoulders back.
2. Take several breaths here before releasing the posture and doing the pose on the other side.