Support
Both soles and palms; weight mainly through legs, none through head.
Enter
- From Mountain, step feet wide apart and place hands on hips.
- Keep your feet parallel and engage your thighs.
- Inhale, lengthen your torso; exhale and fold from your hips.
- Ground your palms shoulder-width apart; inhale and lengthen.
- Exhale, bend elbows backward, and lower your crown toward the floor.
Hold
- Distribute weight across both soles and keep your thighs engaged.
- Lengthen your torso from your pelvis toward your crown.
- Keep forearms vertical and shoulders away from your ears.
- Keep your neck long; your head bears no weight.
Exit
- Inhale, straighten your arms, and lengthen your torso forward.
- Exhale, bring hands to hips; inhale to lift your torso.
- Step your feet together and return to Mountain.
- Breathing
- Inhale to lengthen; exhale to fold; breathe evenly while holding.
- Gaze
- Back between your legs; neck relaxed.
- Duration
- 5–10 breaths.
