Support
Crown, both forearms, and little-finger edges of your hands.
Enter
- Kneel; ground forearms, elbows shoulder-width apart, with fingers interlaced.
- Ground your crown; cup the back of your head.
- Lift your knees; walk your feet closer and raise your hips.
- Lift bent knees without jumping; straighten your legs together.
- Exhale; slowly turn torso, pelvis, and legs, keeping your base stationary.
Hold
- Press forearms and hands down; keep your shoulders lifted.
- Keep your legs together and your knees straight.
- Lengthen your torso as you twist; keep your head stationary.
- Breathe normally, maintaining steady contact with the floor.
Exit
- Exhale, return to center; breathe and repeat on the other side.
- Return to center; bend knees and slowly lower your feet.
- Lower your knees and rest in Child's Pose.
- Breathing
- Exhale when turning and returning; breathe normally while holding.
- Gaze
- Straight ahead, parallel to the floor; don't follow the twist.
- Duration
- 20–30 seconds per side; equal time on both sides.
