Support
Crown, both forearms, and the little-finger edges of the hands.
Enter
- Kneel; place forearms down, elbows shoulder-width apart, and interlace fingers.
- Place your crown down; cup your hands behind your head.
- Lift your knees; walk your feet closer with legs straight.
- Press your forearms down; bring your hips toward vertical.
- Lift both straight legs together, without kicking.
Hold
- Press your forearms down and lift your shoulders away from the floor.
- Gently engage your abdominals; keep your torso vertical.
- Keep legs together, straighten your knees, and point your feet.
Exit
- Bend your knees and slowly lower your feet, exhaling.
- Lower your knees and rest in Child's Pose.
- Breathing
- Inhale while lifting your legs; breathe slowly while holding.
- Gaze
- Tip of your nose, without turning your head.
- Duration
- Five breaths per variation.
