Support
Bottom palm and fingers; outer edge of the bottom foot.
Enter
- From Plank, place your left hand directly under your shoulder.
- Roll onto your left foot’s outer edge; lift your pelvis.
- Stack your hips and reach your right arm upward.
- Inhale, bend your right knee, and point it toward the ceiling.
- Press your right sole against your left inner thigh.
Hold
- Push the floor away, keeping your bottom arm straight.
- Stack shoulders and hips; align head, torso, and bottom leg.
- Press your top foot and inner thigh against each other.
- Draw your bottom foot’s toes toward your shin.
Exit
- Exhale, release your foot from your thigh, and straighten your leg.
- Lower your top hand; return to Downward-Facing Dog.
- Repeat the same sequence on the other side.
- Breathing
- Breathe continuously and evenly, without holding your breath.
- Gaze
- Look toward your top hand; alternatively, look straight ahead.
- Duration
- Take about six breaths per side.
