Support
Crown and both palms; forearms remain off the floor.
Enter
- Kneel; place palms shoulder-width apart, fingers pointing forward.
- Place your crown down, forming a triangle; position elbows over wrists.
- Lift knees; walk feet closer, raising your hips without jumping.
- Rest each knee on its upper arm; draw thighs toward chest.
- Stack hips over shoulders; lift knees, then straighten both legs together.
Hold
- Press palms down; keep forearms vertical and elbows over wrists.
- Keep upper arms parallel to the floor and each other.
- Lift shoulders away from the floor and keep your head still.
- Join legs; align ankles, hips, and shoulders above your crown.
Exit
- Bend your knees and draw them toward your chest.
- Lower feet slowly, maintaining pressure through your palms.
- Lower your knees and rest in Child's Pose.
- Breathing
- Breathe continuously and evenly while holding the pose.
- Gaze
- Keep your gaze soft and your head still.
- Duration
- One minute initially; three to five with experience.
