Support
Both palms and fingers; pelvis and feet lifted.
Enter
- Sit; bend your right knee and slide your thigh onto your arm.
- Place your hands shoulder-width apart.
- Cross your ankles with your right, upper-leg ankle in front.
- Press your palms down and lift your pelvis and both feet.
- Bend your elbows, lean your chest forward, and extend your legs sideways.
Hold
- Squeeze your thighs against your arm; keep both feet flexed.
- Keep your elbows over your wrists, pointing backward.
- Level your shoulders and keep them at elbow height.
- Keep your torso horizontal and press through your palms.
Exit
- Inhale, straighten your arms, and lift your chest.
- Bend your knees, uncross your ankles, and lower your pelvis.
- Release your leg from your arm; sit and switch sides.
- Breathing
- Breathe normally while holding.
- Gaze
- Forward, with your head lifted.
- Duration
- Five breaths per side in the third series.
