 Step
by Step
Squat with your feet a little less
than shoulder width apart, knees wide.
Tilt your torso forward between your inner thighs.
Then, keeping your torso low, raise your hips until
your thighs become close to parallel to the floor.
Snug your upper left arm and shoulder as much as
possible under the back of your left thigh just above
the knee, and place your left hand on the floor at
the outside edge of your left foot, fingers pointing
forward. Then repeat on the right. As you do this
your upper back will round.
Press your inner hands firmly against the floor and
slowly begin to rock your weight back, off your feet
and onto your hands. As you straighten your arms,
your feet will lift lightly off floor, not by raw
strength but by carefully shifting your center of
gravity.
Squeeze your outer arms with your inner thighs, and
cross your right ankle over your left ankle. Look
straight ahead. Hold for 30 seconds, then bend your
elbows and lightly release your feet back to the floor
with an exhale.
Repeat the pose a second time with the left ankle
on top. |
