Support
Crown and both palms, positioned in front of your face.
Enter
- Kneel and separate your knees.
- Ground palms between knees, shoulder-width apart; fingers point toward your feet.
- Place your crown behind your wrists, centered between both hands.
- Lift your hips and walk your feet closer.
- Exhale; raise both legs together to vertical and straighten them.
Hold
- Press your palms down and keep your forearms vertical.
- Draw elbows closer without shifting your hands.
- Align your torso and pelvis over your crown.
- Keep legs together; straighten knees and point feet toward the ceiling.
Exit
- Exhale and slowly lower your feet, bending your knees.
- Lower your knees and rest in Child's Pose.
- Breathing
- Breathe normally; exhale while rising and lowering.
- Gaze
- Look straight ahead, parallel to the floor (crown-supported headstand).
- Duration
- One minute.
