Support
Crown and both palms; they form a triangular base.
Enter
- Kneel; place your palms shoulder-width apart.
- Place your crown ahead of your hands, forming a triangle.
- Stack bent elbows over wrists; lift knees and walk feet closer.
- Draw knees toward your chest; lift your feet without jumping.
- Raise your knees; straighten both legs together toward the ceiling.
Hold
- Press through your palms; keep shoulders lifted away from the floor.
- Keep elbows above wrists without letting them splay.
- Stack hips over shoulders; draw your lower ribs inward.
- Keep legs together and point your feet upward.
Exit
- Draw your knees into your chest and bring them together.
- Exhale; slowly lower your feet while keeping your hands grounded.
- Lower your knees and rest in Child’s Pose.
- Breathing
- Breathe slowly through your nose without holding your breath.
- Gaze
- Toward the tip of your nose: nāsāgra dṛṣṭi.
- Duration
- 5 breaths per variation.
