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, lower your elbows to the floor, under the shoulders, forearms parallel. Inhale. Exhaling, slowly lift knees up, straighten your legs, and press the heels down to the floor. Flatten the shoulder blades and press shoulders away from your ears. Raise hips up, keep spine straight, and keep your arms and spine as much in alignment as possible (head between upper arms). Use elbows to push torso back toward your heels and to raise hips up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch 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. Inhaling, straighten your arms back up to tabletop position, then sit back into Vajrasana. Inhale, exhale, and relax.
