Enter
- Lie on your belly with straight legs and feet together.
- Place your palms beside your waist, fingers pointing forward.
- Bend your elbows back; keep your forearms vertical.
- Inhale and lift your chest, head, and both legs.
Steps
Support
Abdomen, pelvis, and palms; chest, thighs, and feet lifted.
Hold
- Reach your legs back and keep your knees straight.
- Press your palms down; pull them back without sliding them.
- Keep your shoulder blades lowered and your lower abdomen active.
- Lengthen your neck along the curve of your spine.
Exit
- Exhale and slowly lower your chest and legs.
- Rest on your belly with your forehead and arms grounded.
- Breathing
- Inhale as you lift; breathe continuously, directing your breath into your chest.
- Gaze
- Tip of the nose.
- Duration
- Five breaths.
Adapt
Adaptations
- BlanketPlace a folded blanket under your pelvis.
- Chest onlyKeep your legs grounded and lift only your chest.
- One legLift one leg at a time, keeping the other grounded.
Variations
- Śalabhāsana A: straight arms alongside your body, palms facing up.
- Bent knees, vertical shins: an advanced variation.
- Arms extended forward alongside your ears.
Signals of effort
- Abdomen and pelvis pressed against the floor.
- Partial weight on your extended wrists.
- Spinal extension with your chest and legs suspended.