Enter
- Start in Plank with palms grounded and toes tucked under.
- Exhale and lower both knees without moving your hands.
- Bend your elbows backward and lower your chest.
- Rest your chin down, keeping your hips and abdomen lifted.
Steps
Support
Both palms, knees, and toes; chest and chin.
Hold
- Keep your hips and abdomen lifted off the floor.
- Keep your elbows close to your torso, pointing backward.
- Ground your entire palms.
- Keep your toes tucked under and grounded.
Exit
- Inhale and slide your chest forward, lowering your pelvis.
- Extend your legs, lower your insteps, and lift your chest into Cobra.
- Breathing
- Exhale as you lower; inhale into Cobra.
- Gaze
- Forward.
- Duration
- Brief transition into Cobra.
Adapt
Adaptations
- Entry from TabletopStart on hands and knees; tuck your toes under.
- Blanket under your kneesPlace a blanket under both knees.
- Transition through Child's PoseReplace the descent with Child's Pose; then slide forward into Cobra.
Variations
- Forehead-down variation: rest your forehead down instead of your chin.
- One leg lifted: Eka Pāda Aṣṭāṅgāsana.
- Hold the pose with your breath out after exhaling.
Signals of effort
- Weight on your palms with your wrists extended.
- Back and neck extension with your chest grounded.
- Chest and knees in direct contact with the floor.
- Exhalation-retention variation: retain your breath after exhaling.