Support
Both palms; thighs on arms; feet and pelvis lifted.
Enter
- Squat with your feet apart and knees wide.
- Lean your torso between your thighs and raise your hips.
- Slide arms under thighs; plant palms behind heels, fingers pointing forward.
- Exhale, shift your hips back; press down and lift your feet.
- Cross your right ankle over your left and lift your head.
Hold
- Squeeze your thighs against your arms and maintain the ankle crossing.
- Press down, lengthen your arms, and broaden your upper back.
- Keep your feet lifted and your head raised.
- Bring your elbows to shoulder width.
Exit
- Exhale, bend your elbows, uncross your ankles, and lower your feet.
- Move into Standing Forward Bend.
- Repeat with your left ankle over your right.
- Breathing
- Breathe normally.
- Gaze
- Straight ahead.
- Duration
- 30 seconds; repeat with ankles crossed oppositely.
