Table of content
Preparation
Sit in Vajrasana. Come into tabletop position – palms on the floor with wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.
Getting into position
Come into Parvatasana (Mountain Pose). Pay extra attention to your arms, ensuring that they are parallel with each other, with your shoulders pressing back and downward. Rotate your upper arms outward (to keep the shoulder blades broad). Spread your palms and press the index fingers (or several fingers) firmly against the floor. Bend one knee and step the foot in, and keep the other leg straight, extending through the heel. Make a few attempts before going all the way up (exhale deeply each time you try). Inhale. Exhaling, carefully bring your feet up (one followed by the other), and activate the abdominal muscles. Find your balance, arch your back slightly (lifting your head to balance), and activate your fingers, arms, shoulders, abdominal muscles, glutes, and legs. Do not overstrain your neck while looking forward. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Keep your arms and shoulders strong. Exhaling, lower the legs down (one foot at a time). Sit into Sashankasana (Moon Pose) for a few moments to relax the body; then, sit into Vajrasana. Inhale, exhale, and relax.
Note: For a counter posture, stand in Tadasana for a few moments.
Variations
