Support
Both palms and soles of the feet; pelvis and torso lifted.
Enter
- Sit with your legs straight and together.
- Place palms behind your hips, fingers pointing toward your feet.
- Point your feet and turn your thighs inward.
- Inhale, press your hands down, and lift your pelvis.
- Lift your chest first; then gently extend your neck.
Hold
- Press your palms and soles into the floor.
- Keep your arms vertical and your chest lifted.
- Turn your thighs inward and keep your legs together.
- Lift your pelvis without concentrating the arch in your lower back.
Exit
- Gently tuck your chin.
- Exhale and slowly lower your pelvis until you are seated.
- Breathing
- Inhale to lift your pelvis; breathe regularly; exhale to lower.
- Gaze
- Upward and backward.
- Duration
- About five breaths.
