 Step
by Step
Squat with your feet a little less
than shoulder distance apart. Tilt your pelvis forward
and bring your trunk between your legs. Keeping your
trunk low, straighten your legs enough to lift your
pelvis to about knee height.
Bring your left upper arm and shoulder as far as
possible underneath the back of your left thigh just
above the knee and place your left hand on the floor
at the outside edge of your foot, fingers pointing
forward. Repeat these actions on the other side.
Lift yourself off the floor by carefully shifting
your center of gravity. Press your hands into the
floor and slowly begin to rock your weight back, off
your feet and onto your hands. Keep your inner thighs
as high on your arms as possible.
With an inhalation, stretch your legs out to the
sides as straight as you can, keeping your pelvis
high to make your legs parallel to the floor.
Press through the bases of your big toes but pull
your toes back toward your torso and spread them apart.
The inner edges of your feet should be angled slightly
forward, the outer edges slightly back.
Straighten your arms as much as possible. Hollow
your chest as you widen your shoulder blades as much
as possible; this will round your upper back, which
will lift your torso higher.
Without tensing your neck, lift your head and gaze
forward. Breathe slowly and hold the pose for 15 seconds
or longer, then release your feet to the floor with
an exhale. |
