01/02/2026
Starting Position
1. Sit on the mat and bring the legs into Padmāsana (lotus), ensuring the knees are comfortable and grounded.
2. Once stable, lift the hips slightly and come onto the knees, maintaining lotus in the legs.
3. Engage the thighs and lower belly to protect the knees and lumbar spine.
Entry (Mini Backbend)
4. From upright, lift the chest and move into a gentle mini backbend, not a neutral vertical position.
5. Cross the elbows behind your back, forearms wrapping toward each other to open the chest and shoulders.
6. Keep the hips pressing forward and the thighs active.
Assisted Descent
7. A second person (teacher or partner) supports you from behind, stabilizing the torso and guiding the descent.
8. With their assistance, lower slowly and evenly, maintaining breath and control.
9. Avoid collapsing into the lower back—think length through the front body as you go down.
Final Position
10. The back and shoulders rest on the floor, legs remain in lotus.
11. The back of the head rests on the mat, throat soft.
12. Arms may release once grounded, depending on instruction and capacity.
13. Breath remains slow, steady, and calm.
Coming Up
14. With assistance if needed, engage the core and thighs.
15. Lift the chest first, then return slowly to an upright kneeling position with lotus still intact.
16. Carefully release the legs from lotus afterward.
Key Teaching Notes
• This variation is advanced and should only be practiced with open hips and healthy knees
• The assistant’s role is essential for safety and confidence
• Depth is never forced—control and breath come first
