Support
Both palms and fingers; the thighs press against the arms.
Enter
- Fold forward standing, feet shoulder-width apart.
- Bend your knees; slide your shoulders behind your thighs.
- Place palms behind your heels, fingers pointing forward.
- Lower your pelvis; load your hands, thighs resting on upper arms.
- Lift your feet and straighten your legs forward and apart.
Hold
- Press your palms and fingers into the floor.
- Press thighs into arms and arms into thighs.
- Keep your abdomen engaged and your back rounded.
- Straighten your knees and reach through your big-toe mounds.
Exit
- Bend your knees while maintaining support through your hands.
- Exhale and return your feet to the floor.
- Release your arms from beneath your thighs.
- Breathing
- Breathe continuously; draw your abdomen inward on exhalations.
- Gaze
- A fixed point ahead.
- Duration
- 15 seconds or longer.
