Enter
- Stand with your heels together and toes turned outward.
- Squat with your knees apart and heels lifted.
- Place your fingertips on the floor between your knees.
- Lift your head and face forward.
Steps
Support
Both forefeet and toes; fingertips of both hands provide additional support.
Hold
- Keep your heels together and lifted throughout the cycle.
- Keep your fingertips grounded as you lift your hips.
- Point your knees in the same direction as your feet.
Exit
- Finish by exhaling into the squat.
- Sit in Easy Pose.
One round
- Inhale, lift your hips, straighten your knees, and lower your head.
- Exhale, return to the squat, and lift your head.
- Breathing
- Inhale as your hips rise; exhale as they lower.
- Duration
- 26 repetitions.
- Rhythm
- One breathing cycle per repetition, at your own pace.
Adapt
Adaptations
- Shorter setDo fewer than 26 repetitions for a shorter set.
- Your own paceMatch the pace of your movement to your breathing.
Variations
- Keep your chin tucked.
- Hold a forefoot squat with your heels apart.
Signals of effort
- Weight on your forefeet with your heels lifted.
- Deep bending of both knees in the squat.
- Head below your heart in the upper phase.
- Continuous support through the fingertips of both hands.