Support
Both palms and soles; the head remains unsupported.
Enter
- Stand with feet about twelve inches apart; hands on hips.
- Exhale, shift your pelvis slightly forward, and arch your torso backward.
- Raise your arms; bend your knees until you see the floor behind.
- Place palms shoulder-width apart; immediately straighten your elbows.
- Steady your supports; then straighten your legs.
Hold
- Press palms and soles down; keep your head off the floor.
- Straighten your arms and legs after establishing steady support.
- Keep your feet parallel and your knees pointing forward.
- Distribute the backbend through your hips and entire spine.
Exit
- Bend your knees and elbows to lower with control.
- Tuck your chin; lower your upper back first.
- Rest on your back.
- Breathing
- Exhale into the backbend; breathe gently while holding.
- Gaze
- During the descent, look at the floor to locate hand placement.
