Support
Crown and buttocks; arms, legs, and back lifted off the floor.
Enter
- Lie on your back, legs together and arms alongside your body.
- Exhale; press your forearms down and arch your torso.
- Extend your neck; ground your crown and keep your buttocks down.
- Exhale and lift both legs together 45–50° above the floor.
- Raise your arms parallel to your legs and join your palms.
Hold
- Straighten your knees and elbows.
- Keep your thighs, knees, ankles, and feet together.
- Turn your thighs slightly inward.
- Keep your chest lifted and direct your tailbone toward your heels.
Exit
- Exhale and slowly lower your arms and legs to the floor.
- Plant your forearms; press your elbows down to lift your head.
- Lower your back and head; rest on your back.
- Breathing
- Breathe normally, without breath holds.
- Gaze
- Tip of the nose.
- Duration
- About 30 seconds.
