Support
Abdomen on the floor; hands holding the ankles.
Enter
- Lie face down with your arms at your sides.
- Bend both knees and bring your heels toward your buttocks.
- Reach back with both hands together; grasp your outer ankles.
- Inhale; press your ankles backward and lift your chest and thighs.
- Straighten your arms and point your feet.
Hold
- Keep your knees hip-width apart.
- Press your legs backward against your hands.
- Lift your sternum and broaden your collarbones.
- Let your head follow the movement of your chest.
Exit
- Exhale and slowly lower your chest and thighs.
- Release your ankles and straighten your legs.
- Rest on your belly.
- Breathing
- Breathe continuously without holding your breath.
- Gaze
- Look slightly upward, keeping the back of your neck long.
- Duration
- 5–10 breaths.
