Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale and relax.

Getting into position

Come up to a kneeling position. Place your hands on the floor between the knees, palms down, fingertips pointing back towards the feet. Keep the arrows together. Bring your elbows together (separate hands slightly if needed), activate your abdomen, and center your elbows on the naval (belly button). Place your forehead on the floor in front of you, and straighten both legs behind you (the body is now resting on the head, hands, and feet); activate your glutes. Lift your head and lean forward; move body weight onto the arms, with just the toes touching the floor. Then, lift your feet slightly off the floor (one at a time if needed)—Press palms firmly into the floor (to maintain balance while lifting legs). Keep the body parallel to the floor. Look forward. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the feet, then knees, to the floor. Then, lower the head to the floor. Take the weight of your body off your hands and carefully bring your hands under your shoulders. Sit back into Vajrasana. Inhale, exhale and relax.