Support
Front sole, back toes, and both forearms.
Enter
- Start in Downward-Facing Dog.
- Exhale; step your right foot outside your right hand.
- Bend your right knee above your ankle; ground your whole foot.
- Lower both forearms inside your front foot, elbows beneath shoulders.
- Straighten your back leg, keeping your toes grounded and knee lifted.
Hold
- Keep your front knee pointing in the same direction as toes.
- Lengthen your spine and reach your breastbone forward.
- Keep your pelvis level and facing the floor.
- Keep your back leg straight and active.
Exit
- Plant your palms and straighten your arms.
- Step your front foot back into Downward-Facing Dog.
- Repeat with the other leg forward.
- Breathing
- Breathe through your nose; exhale when stepping forward.
- Gaze
- Look at the floor between your hands.
- Duration
- Five breaths per side.
