Uprooting (hold)

Utpluthih

Yogahardtimedno equipment

Seated in full lotus with the palms flat beside the hips, the straight arms press down to lift the buttocks and the whole lotus off the floor, balancing only on the hands.

How to do it

1. Sit in full lotus; place the palms flat on the floor beside the hips, fingers forward.
2. Lean slightly forward, engage the abdomen and straighten the arms.
3. Exhale: press down and lift the buttocks and crossed legs off the floor, drawing the knees up toward the chest.
4. Only the hands touch the floor; gaze to the nose. Hold, then lower with control.

Muscles worked

Main: triceps, lats, abs
Supporting: shoulders, chest, forearms