Support
Crown of the head, both elbows, and crossed forearms.
Enter
- Kneel; cross arms, gripping opposite upper arms near the elbows.
- Ground elbows and crossed forearms; place your crown just beyond them.
- Lift your knees, straighten your legs, and walk your feet closer.
- Press forearms down; exhale and lift both legs together without momentum.
- Bring your straight legs into a vertical position.
Hold
- Press forearms down; lift your shoulders away from the floor.
- Maintain your grip on both upper arms.
- Keep your legs together, knees straight, and feet pointed.
- Engage your abdomen without arching your lower back.
Exit
- Exhale; shift hips slightly back, keeping elbows grounded.
- Slowly lower both legs together, keeping them straight.
- Lower your knees and rest in Child's Pose.
- Breathing
- Breathe evenly throughout the hold.
- Gaze
- Look straight ahead without turning your head.
- Duration
- One minute.
