Support
Shoulders, upper arms, and elbows; back of head touches floor.
Enter
- Lie on your back, arms beside your body, palms facing down.
- Exhale and draw your knees toward your chest.
- Lift your pelvis; bend your elbows and support your back.
- Place elbows shoulder-width apart and lift your chest.
- Straighten both legs together; align hips and ankles over your shoulders.
Hold
- Press shoulders and upper arms into your support.
- Lift your breastbone toward your chin without pushing your head.
- Keep your legs together and vertical.
- Keep your head centered and still.
Exit
- Exhale and bend your knees toward your chest.
- Lower your back slowly, keeping your head on the floor.
- Lower your legs and rest on your back.
- Breathing
- Breathe evenly while holding the pose.
- Gaze
- Gaze softly at your chest; alternatively, close your eyes.
- Duration
- Beginner technique: 5 minutes.
