Support
Both knees, shins, tops of feet, and palms; forehead supported, elbows lifted.
Enter
- Start on all fours, with your knees hip-width apart.
- Rest the tops of your feet; place hands shoulder-width apart.
- Exhale; walk your hands forward, keeping hips over knees.
- Lower your chest and rest your forehead, keeping your neck long.
- Press your palms down, straighten your arms, and lift your elbows.
Hold
- Keep your hips over your knees and your sitting bones lifted.
- Press your hands down and rotate your upper arms slightly outward.
- Allow your shoulder blades to rotate upward with your arms.
- Gently draw your front ribs inward without sinking your lower back.
Exit
- Slowly walk your hands back and return to all fours.
- Move your hips toward your heels, entering Child's Pose.
- Breathing
- Breathe slowly; direct inhalations into your back.
- Gaze
- Toward the mat, with your forehead supported.
- Duration
- Five to ten breaths.
