Support
Crown, forearms, pinky edges of hands, and toes of lowered foot.
Enter
- Kneel; ground forearms, place elbows shoulder-width apart, and interlace fingers.
- Ground your crown; walk inward, tuck knees, and lift without momentum.
- Establish Śīrṣāsana with both legs vertical.
- Exhale; lower one straight leg forward, keeping the other vertical.
- Rest your toes on the floor in front of your head.
Hold
- Press your forearms down and lift your shoulders away from the floor.
- Keep the raised leg vertical and both knees straight.
- Align your knees and toes; avoid letting them tilt sideways.
- Engage your abdomen and keep your pelvis from rotating.
Exit
- Exhale; lift the straight leg back into Śīrṣāsana.
- Steady yourself; repeat with the other leg for the same duration.
- Tuck knees, slowly lower feet, and rest in Child’s Pose.
- Breathing
- Breathe deeply while holding; exhale when lowering and raising the leg.
- Gaze
- Eyes open while learning.
- Duration
- 10–20 seconds per side.
