Support
Back supported as much as possible; pelvis close to the floor.
Enter
- Lie on your back, legs together and arms overhead.
- Exhale and slowly lift your legs toward your head.
- Interlace your fingers around the soles; raise your legs.
- With your back supported, take three breaths.
- Exhale; widen your elbows and bring your legs toward your chin.
Hold
- Keep your legs together and your knees straight.
- Support your back as much as possible; keep your pelvis low.
- Bring your chin toward your knees within your available range.
Exit
- Exhale and return your legs toward vertical.
- Inhale, release your grip, and lower your legs.
- Rest on your back.
- Breathing
- Exhale when drawing the legs closer; breathe evenly while holding.
- Gaze
- You may gently close your eyes.
- Duration
- 30–60 seconds.
