Three Limbs to the West Pose

1. Sitting on a flat surface, extend the right leg and bend the left underneath, so that the left shin is on the surface, the calf is in contact with the back of the thigh, and the left toes point backward. Rest as evenly as possible on the left buttock and on the right, taking several calm breaths. A pillow under the straight leg’s buttock may help. 

2. Incline the torso forward and slightly to the left, retaining the majority of weight on the left side. Keep the left knee in contact with the inner right thigh.

3. Clasp the left wrist with the right hand, making contact first between the abdomen and the thighs, following with the lower chest against the knees. Let the head and cheek- bones rest against the inner right thigh. 

4. Disengage the muscles at the lateral edges of the back (latissimus dorsi) and the paraspinal muscles, and the muscles that surround the hip joint. Breathe serenely for 1-2 minutes.

5. Then repeat this exchanging left and right.