1. First, kneel on the floor and lace your fingers together. Then set your forearms on the floor with elbows shoulder width apart. After, press your inner wrists firmly into the floor and press the bases of your palms together. Then set the crown of your head on the ground and hold the back of your head against your clasped hands.
2. Second, inhale and lift your knees off the floor. Then hold the shoulder blades against your back and lift them toward your tailbone.
3. Third, exhale and lift your feet away from the floor. Then take up both feet at the same time and firm your tailbone against the back of your pelvis. After, turn the upper thighs in slightly and press your heels toward the ceiling. Keep the weight evenly balanced on the two forearms.
4. Once the backs of the legs are fully lengthened press up through the balls of the big toes so the inner legs are slightly longer than the outer. Then as you come down exhale, without losing the lift of the shoulder blades and with both feet touching the floor at the same time.
No comments:
Post a Comment