Support
Crown, forearms, and feet; fingers interlaced behind your head.
Enter
- Start in Dvi Pāda Viparīta Daṇḍāsana.
- Interlace fingers behind your head; ground your crown and forearms.
- Straighten your legs, ground your heels, and lift your chest.
- Walk clockwise with small steps.
- At each side, lift the opposite shoulder and rotate your torso.
Hold
- Keep your head and hands still.
- Alternate steps with your base grounded.
- Lift your chest as you rotate.
- Complete the circle; pause and repeat in the opposite direction.
Exit
- Return to the backbend; bring feet closer and bend your knees.
- Release your fingers; place your palms beside your ears.
- Push through your hands, lift your head, and lower your back.
- Breathing
- Several deep breaths between directions.
- Duration
- One circle each direction, with a pause between.
