Enter
- Start on all fours, with your hands beneath your shoulders.
- Inhale; extend one leg back and point your toes.
- Exhale; shift shoulders forward, bend elbows, and lower chin toward floor.
- Lift that leg; gently spring the other up to meet it.
Steps
Support
Palms; light chin contact, with the chest supported on the triceps.
Hold
- Press your palms down and hug elbows toward your torso.
- Reach your legs upward, keeping your thighs together.
- Engage your abdomen and keep your shoulders from sinking.
- Keep chin contact light; avoid throwing your head back.
Exit
- Exhale and lower your legs slowly, maintaining support through your hands.
- Return to all fours and lift your chin off the floor.
- Rest in Child’s Pose.
- Breathing
- Breathe naturally while holding the pose.
- Gaze
- Gaze at the floor slightly ahead.
- Duration
- 3–5 breaths.
Adapt
Adaptations
- Blocks beneath shouldersPlace a block ahead of each hand; rest your shoulders there.
- One leg liftedLift one leg, keeping the other foot’s toes grounded.
- Strap around upper armsPlace a strap above your elbows to keep them drawn inward.
Variations
- Chin lifted: support your body entirely through your arms.
- Feet-beside-face variation: fingers interlaced, palms grounded.
- Feet-beside-face variation: arms extended sideways.
Signals of effort
- Inverted, with your pelvis above your shoulders.
- Weight on hands, with extended wrists and bent elbows.
- Extension of the spine and neck.