Enter
- From Uttānāsana, place your feet parallel and hip-width apart.
- Rest your hands on your shins, below your knees.
- Inhale, straighten your elbows, and reach your chest forward.
- Bring your shoulders level with your hips.
Steps
Support
Both soles and heels; hands resting on your shins.
Hold
- Keep your hips over your ankles and both feet grounded.
- Engage your thighs without pushing your knees backward.
- Reach your chest and crown forward, preserving your spine's natural curves.
- Gently draw your shoulder blades together, keeping your neck aligned.
Exit
- Exhale and return to Uttānāsana, releasing your torso toward your legs.
- Breathing
- Inhale to lift; breathe continuously; exhale to fold.
- Gaze
- Toward the floor, keeping your neck aligned.
- Duration
- One inhalation in vinyasa; a few breaths.
Adapt
Adaptations
- Bent kneesBend your knees enough to preserve your spine's natural curves.
- BlocksPlace each hand on a block, adjusting its height.
- ChairRest your hands on the chair seat, keeping your back long.
- WallPlace your hands on the wall at shoulder height.
Variations
- Head-lifted variation: palms beside your feet, head lifted.
Signals of effort
- Torso inclined and held against gravity.
- Knees extended while the hips remain flexed.