Support
Crown, both forearms, and little-finger edges of your hands.
Enter
- Kneel; ground your forearms, elbows shoulder-width apart, and interlace your fingers.
- Ground your crown; cup the back of your head.
- Lift your knees; walk feet closer, bringing hips above shoulders.
- Draw knees toward your chest; lift your feet without jumping.
- Raise your knees; straighten both legs together toward the ceiling.
Hold
- Press your forearms down and lift your shoulders away from the floor.
- Gently engage your abdomen; avoid arching your lower back.
Exit
- Bend your knees; slowly lower your feet as you exhale.
- Lower your knees and rest briefly in Child's Pose.
- Breathing
- Breathe continuously while holding.
- Gaze
- Look straight ahead, parallel to the floor.
- Duration
- 1–5 minutes, according to your capacity.
