Support
Both hands and feet; heels may remain lifted.
Enter
- Start on all fours, hands slightly ahead of your shoulders.
- Place hands shoulder-width apart and feet hip-width apart; spread your fingers.
- Tuck your toes.
- Exhale; lift your knees and send your hips up and back.
- Straighten your legs while keeping your torso long.
Hold
- Press through both hands, especially the bases of your index fingers.
- Rotate upper arms outward; allow shoulder blades to rotate upward.
- Send your hips back and reach your heels toward the floor.
- Let your head hang between your arms; relax your neck.
Exit
- Exhale and lower your knees to the floor.
- Bring your hips toward your heels, moving into Child’s Pose.
- Breathing
- Breathe continuously.
- Gaze
- Toward your feet, without lifting your head.
- Duration
- Three to five breaths.
