1. Begin in a comfortable standing position, then squat down, bringing your feet close together and your hips close to your heels.
2. Bend forward, placing your hands flat on the floor shoulder-width apart. Make sure your fingers are spread wide and press firmly into the ground to support your body later on.
3. Twist to one side, aiming for your outer thigh to contact the same-side arm; let's say you're twisting to the right, your right thigh should touch your right arm.
4. Keeping the twist, lift your hips slightly higher and place your right knee onto your right tricep, then your left hip onto your left tricep.
5. Shift your weight forward, carefully balancing on your hands. Keep your gaze forward to help maintain balance.
6. Lift both feet off the ground, bringing your heels towards your glutes. Activate your core to help stabilize the position.
7. Your entire body weight should now be supported by your arms and shoulders, with your legs and hips tucked tightly to your upper body.
8. Hold this position for a few breaths, focusing on stability and balance. Keep your elbows in and try not to let them splay out to the sides.
9. To exit the pose, gently lower your feet back to the ground, untwist your body and return to a squatting position.
10. Repeat on the opposite side for balance.
Remember, this is an advanced pose and requires strength, balance, and flexibility. Always warm up before attempting and practice with care to avoid injury.
