Support
Pelvis and legs on the floor; hands grasp the knees.
Enter
- Lie prone, legs straight; place your palms beside your waist.
- Exhale; lift your torso, straightening your arms; keep your pelvis grounded.
- Exhale, bend your knees, and lift your feet.
- Exhale; grasp each knee with its hand, left first, then right.
- Straighten your legs without releasing; arch your torso and neck.
Hold
- Maintain your grip on both knees.
- Engage your thighs and bring your knees toward each other.
Exit
- Bend your knees.
- Release one hand, then the other; place them on the floor.
- Lower your torso and rest on your belly.
- Breathing
- Exhale to lift and take the grip; keep breathing while holding.
- Duration
- 15–20 seconds.
