Support
Both forearms, elbows, and palms; head lifted.
Enter
- Place parallel forearms and palms down; keep elbows shoulder-width apart.
- Lift your hips and walk your feet toward your elbows.
- Lift one leg and kick up into Piñcha Mayūrāsana with control.
- Exhale; place your right foot on your left thigh.
- Place your left foot on your right thigh.
Hold
- Press your forearms down; lift your shoulders away from the floor.
- Keep your head lifted.
- Keep each foot on the opposite thigh, close to the groin.
- Stack your pelvis over your shoulders without excessively arching your back.
Exit
- Inhale; unfold Lotus and straighten your legs upward.
- Lower one foot, then the other, controlling your descent.
- Lower your knees and rest in Child's Pose.
- Breathing
- Breathe slowly and gently.
- Gaze
- Look at the floor between your hands.
- Duration
- About 6 breaths.
