Support
Both feet and the fingertips of both hands.
Enter
- Stand with feet together; raise your arms and join your palms.
- Step your feet wide apart and turn to the right.
- Point your front foot forward; turn your back foot to 45°.
- Exhale; tuck your chin and round your forehead toward your knee.
- Place your fingertips beyond your front foot, keeping your elbows straight.
Hold
- Keep your hips facing your front leg.
- Straighten both knees, keeping your forehead against the front knee.
- Draw your abdomen inward without interrupting your breathing.
- Straighten your arms and join your palms beyond your front foot.
Exit
- Inhale and slowly raise your torso and arms together.
- Turn to center and repeat on the left.
- Return to center, lower your arms, and bring your feet together.
- Breathing
- Exhale to fold; breathe normally; inhale to rise.
- Gaze
- Eyes open, looking toward your abdomen.
- Duration
- Ten counts per side, two sets.
