Support
Both palms and one sole; the head remains off the floor.
Enter
- Lie on your back; bend your knees, feet hip-width apart.
- Place your hands beside your ears, fingers pointing toward your shoulders.
- Inhale, press through hands and feet; lift hips and straighten arms.
- Center your supporting foot; draw the other knee toward your chest.
- Straighten that leg toward the ceiling, reaching through your toes.
Hold
- Ground your supporting sole, especially the heel and big toe.
- Keep your pelvis lifted without twisting as you raise your leg.
- Keep your arms straight and your head suspended between them.
- Distribute the arch through hips and spine, lifting your chest.
Exit
- Lower your lifted foot; stabilize before repeating on the other side.
- Exhale, tuck your chin, and lower your shoulders and back.
- Lower your pelvis and rest on your back.
- Breathing
- Breathe quietly without forcing deep inhalations.
- Gaze
- Look at a fixed point on the floor.
- Duration
- Up to 5 breaths per side.
