Support
Left palm and right knee, shin, and top of foot.
Enter
- Start on all fours; hands beneath shoulders, knees beneath hips.
- Ground the tops of your feet; align your head and torso.
- Inhale, lift your left leg horizontally, with toes pointing down.
- Inhale, lift your right arm horizontally, with your thumb pointing up.
Hold
- Push the floor away; keep your supporting scapula against your ribs.
- Keep your spine neutral, with hips and shoulders level.
- Reach your heel backward and your fingertips forward.
- Keep your neck aligned and your abdomen engaged as you breathe.
Exit
- Lower your hand and knee with control, returning to all fours.
- Repeat with your left arm and right leg lifted.
- Breathing
- Inhale as you lift each limb; breathe normally while holding.
- Gaze
- Look at the floor between your hands, keeping your neck aligned.
