Support
Crown and the backs of both wrists and hands.
Enter
- Kneel and ground your crown without turning your neck.
- Extend arms toward your feet, parallel; place wrists shoulder-width apart.
- Turn palms up and ground the backs of wrists and hands.
- Lift knees; walk your feet closer until your torso is vertical.
- Inhale; lift both straight legs together without jumping.
Hold
- Press hand backs down; keep your elbows straight.
- Lift your shoulders without moving your wrists.
- Stack hips, shoulders, and crown; keep your abdomen engaged.
- Keep legs together and point your feet toward the ceiling.
Exit
- Exhale; shift hips slightly back and lower both straight legs.
- Ground your feet, lift your head, and sit to rest.
- Breathing
- Breathe slowly, with thoracic and diaphragmatic movement.
- Gaze
- Tip of your nose.
- Duration
- 5 breaths.
