Support
Mainly shoulders and arms; toes and head also contact the floor.
Enter
- Lie with shoulders on firm blankets and head on the floor.
- Raise both legs together; press your arms down and lift pelvis.
- Support your back; exhale and lower your legs behind your head.
- Rest your toes without forcing; keep your knees straight.
- Extend your arms along the floor and interlace your fingers.
Hold
- Press shoulders and arms down; lift your torso.
- Keep your legs together and straight.
- Maintain space between your neck and the floor.
- Keep your head still.
Exit
- Unclasp your hands; ground your arms and palms.
- Slowly lower your back and pelvis, then your legs.
- Rest lying on your back.
- Breathing
- Breathe normally while holding the pose.
- Gaze
- Gaze toward the ceiling without turning your head.
- Duration
- 1–5 minutes in your attainable position.
