Support
Feet, shoulders, and arms; head resting, neck's natural curve preserved.
Enter
- Lie on your back; bend your knees and bring heels closer.
- Place parallel feet hip-width apart.
- Rest your arms alongside your torso, palms down.
- Inhale; press your feet and arms down to lift your pelvis.
- Interlace your fingers underneath; straighten your arms and tuck your shoulders.
Hold
- Keep your knees over your ankles, aligned with your feet.
- Lift your breastbone toward your chin; preserve your neck's natural curve.
- Press your heels down and lengthen your thighs toward your knees.
- Keep thighs parallel with an intention of adduction and internal rotation.
Exit
- Exhale and release your hands.
- Slowly lower your back and pelvis to the floor.
- Rest supine with a neutral spine before moving into forward bends.
- Breathing
- Keep breathing while holding the pose.
- Gaze
- Toward the ceiling, keeping your head still.
- Duration
- 5–15 breaths.
