Support
Pelvis between feet; knees, shins, foot tops, crown, and forearms grounded.
Enter
- Sit in Hero Pose, pelvis grounded between your feet.
- Place hands behind you; exhale and lower onto your elbows.
- Lift your breastbone and arch your back, keeping your pelvis grounded.
- Extend your neck until your crown rests on the floor.
- Cross forearms behind your head; hold the opposite upper arms.
Hold
- Keep your pelvis between your feet and your knees grounded.
- Keep your chest lifted and your torso off the floor.
- Rest your forearms on the floor behind your head.
- Breathe evenly without holding your breath.
Exit
- Inhale, lower your torso and neck, then release your hands.
- Use your hands to return to Hero Pose.
- Straighten your legs one at a time, then lie down.
- Breathing
- Breathe evenly through your nose without breath holds.
- Gaze
- Keep eyes open while learning.
- Duration
- One minute with even breathing.
