Support
Palms, pubis, legs, and tops of feet; chest lifted.
Enter
- Lie face down with your feet hip width apart.
- Place your palms beside your chest; point your elbows backward.
- Inhale and lift your chest using your back muscles.
- Press lightly through your hands; keep your elbows bent.
- Keep your pubis, legs, and tops of feet grounded.
Hold
- Keep your legs straight and the tops of your feet grounded.
- Engage your legs and turn your thighs inward.
- Keep your shoulder blades supported against your rib cage.
- Distribute the backbend through your upper and lower back.
Exit
- Exhale and slowly lower your torso, bending your elbows.
- Rest on your belly.
- Breathing
- Inhale to lift, breathe normally; exhale to lower.
- Gaze
- Look forward, keeping your neck long.
- Duration
- 5–10 breaths.
