Support
Crown, both forearms, and little-finger edges of your hands.
Enter
- Start in steady Headstand, fingers interlaced and elbows shoulder-width apart.
- Press both forearms down and lift your shoulders.
- Reach your left leg forward and your right leg back.
- Straighten your knees; keep both feet at the same height.
- Exhale; turn your pelvis and trunk right, keeping your base steady.
Hold
- Keep head and hands still; distribute support evenly between both forearms.
- Lengthen both sides; keep your hips above your crown.
- Extend your legs in opposite directions from your hips.
- Rotate both thighs slightly inward.
Exit
- Untwist; bring your legs together in Headstand.
- Repeat with right leg forward, left leg back, turning left.
- Return to center; bend your knees and slowly lower your feet.
- Breathing
- Exhale to twist; breathe normally while holding.
- Gaze
- Look straight ahead, parallel to the floor; keep your head still.
- Duration
- 20–30 seconds per side.
