Support
Both palms and fingers; head and feet lifted.
Enter
- From Crow, place your knees close to your armpits.
- Keep your hands shoulder-width apart, with your fingers spread.
- Draw your left knee toward your chest; keep your right supported.
- Lean forward; extend your left leg back and up.
- Straighten your arms and lift your head, keeping it off the floor.
Hold
- Press the floor away and keep your shoulder blades spread.
- Draw your right knee toward your chest; press against your arm.
- Reach your chest forward to counterbalance your extended leg.
- Keep your left knee straight and point both feet.
Exit
- Bend your left knee and lower your toes to the floor.
- Lower your right foot and return to a squat.
- Repeat with the legs switched.
- Breathing
- Breathe naturally throughout the hold.
- Gaze
- Look at the floor slightly ahead of your hands.
- Duration
- Five breaths per side.
