Table of content
Preparation
Sit in Vajrasana, then come into tabletop position – hands shoulder-distance apart, knees together, feet together. Inhale, exhale, and relax.
Getting into position
Spread and activate your fingers. Place your toes on the floor. Inhale. Exhaling, lift knees up, straighten your legs, and press the heels and palms down into the floor. Flatten shoulder blades and press shoulders away from your ears. Straighten your arms, raise hips up, keep spine straight, keep your arms and spine aligned as much as possible (head between upper arms). Use hands to push torso backward toward your heels and hips up. Your body should be in as much of a triangle shape as possible. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, push farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Inhaling, raise hips up slightly. Exhaling, lower your knees back down to tabletop position, then sit back into Vajrasana. Inhale, exhale, and relax.
Variations
