Enter
- Start on hands and knees, with shoulders directly over wrists.
- Extend one leg back and place its forefoot on the floor.
- Extend your other leg without letting your pelvis drop.
- Align your head, torso, and heels, keeping your arms straight.
Steps
Support
Both palms and forefeet; heels stay lifted.
Hold
- Press the floor away without excessively rounding your upper back.
- Draw your lower ribs inward and keep your pelvis aligned.
- Keep your thighs active and your knees straight.
- Lengthen your neck in line with your torso.
Exit
- Lower one knee, then the other.
- Move your hips toward your heels to enter Child’s Pose.
- Breathing
- Breathe normally in the basic form.
- Gaze
- Look slightly ahead on the floor, keeping your neck aligned.
- Duration
- Hold briefly.
Adapt
Adaptations
- Knees downPlace them behind your hips; align head, torso, and knees.
- ChairPlace your hands on the seat of a secured chair.
- Rolled towelPlace it under the heels of both hands.
- BlocksPlace both hands on sturdy blocks; keep your body aligned.
Variations
- Keep your forearms parallel, elbows under your shoulders.
- One foot lifted, hips level.
- Side: one hand and lower foot’s outer edge.
Signals of effort
- Weight through both hands, with wrists extended.