Support
Both palms and fingers; hips and feet lifted.
Enter
- Stand with feet slightly wider than hips; fold forward.
- Bend your knees and slide your shoulders underneath them.
- Place palms behind heels, with fingers pointing forward.
- Lower your hips and squeeze your thighs against your upper arms.
- Exhale, straighten your arms, and lift your feet; join without crossing.
Hold
- Press into the floor and keep your arms straight.
- Hug your upper arms with your thighs.
- Keep your knees bent and your feet lifted, together.
- Broaden your upper back as you press through your palms.
Exit
- Exhale, bend your elbows, and lower your hips to the floor.
- Release your legs and extend them forward.
- Breathing
- Exhale when lifting and lowering; breathe normally while balancing.
- Gaze
- Focus on a fixed point.
- Duration
- 20–30 seconds.
