Iyengar's difficulty rating: 4* out of 60*
- Lie down prone (facedown).
- On an exhale, bend your knees, stretch your arms back, and hold the inside edge of each foot (so that your thumb faces up and your palm faces out) with the corresponding hand. Take two breaths here. On an exhale, lift your head and torso away from the floor and look up.
- Pivot your hands on your feet so that your palms press into the top of each foot and your fingers point forward, towards your head. Push your hands down to further close your knee joints and bring your toes and heels closer to the ground. Keep your elbow and wrist joints at 90 degrees. "When the knees and ankles become flexible, the heels can be made to touch the floor."
- Remain in the pose for 15 to 30 seconds. Do not hold your breath. On an exhale, release your palms from your feet, stretch your legs back and relax.
- Iyengar's feet are close to the floor than mine, indicating that his quadriceps and knee joints are more flexible than mine.