Support
Pelvis, abdomen, legs, crossed arms, and forehead on floor or support.
Enter
- Lie face down, legs straight, tops of your feet grounded.
- Support yourself on your forearms and slightly lift your chest.
- Slide your right arm leftward beneath your chest.
- Cross your left arm above it, reaching toward the right.
- Lower your chest and support your forehead; keep your elbows straight.
Hold
- Keep your palms facing down and your arms supported.
- Keep your pelvis centered, without rolling to either side.
- Allow your shoulder blades to spread apart.
Exit
- Lift your head and slowly release your arms.
- Rest in Crocodile; repeat with your other arm underneath.
- Breathing
- Breathe gently and naturally.
- Gaze
- Toward the floor, without lifting your head.
- Duration
- Three minutes per crossing.
