Enter
- Lie on your belly.
- Extend your right arm sideways at shoulder height, palm down.
- Place your left palm before your chest, keeping your elbow bent.
- Slowly roll onto your right side.
- Rest the right side of your head on the floor.
Steps
Support
Right side, right arm, head, and left palm on floor.
Hold
- Keep your right arm extended on the floor.
- Use your left palm to adjust how far you roll.
- Keep your head supported.
Exit
- Use your left hand to slowly return to your belly.
- Bring your right arm alongside you; rest before switching sides.
- Repeat on the other side, reversing right and left.
- Breathing
- Breathe gently without forcing.
- Gaze
- Look down or close your eyes.
- Duration
- Two minutes per side.
Adapt
Adaptations
- Raised head supportPlace a cushion or folded blanket beneath your head.
- Less rotationKeep your chest closer to the floor.
- More hand supportSupport more weight with your free palm before your chest.
- Lower arm positionPosition your extended arm slightly below shoulder height.
Variations
- Upper foot behind you, knee bent.
- Diagonal arm position.
- Upper arm behind you, fingertips on floor.
Signals of effort
- Some weight rests on the lower shoulder and arm.
- Lower arm positioned away from the torso and behind it.
- Free hand supported with the wrist extended.