Table of content
Preparation
Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.
Getting into position
Exhale. Inhaling, lift your legs up to 90 degrees (lengthening the whole back on the floor). Exhale. Inhaling, lift the buttocks and back, so that you come up onto your shoulders. Support your middle back with palms, elbows on the floor parallel to each other. Bend the legs toward the head, and move your shoulder blades together. Take time to adjust yourself to a comfortable and stable position. Do not compress the throat. Straighten your legs and spine by pressing the elbows and shoulders against the floor and hands into the back, and by activating your glutes. Your weight should be supported on your shoulders and upper arms, not on your head and neck. Keep legs strong and toes pointed upward. Press your sternum (center of chest) towards the chin. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, lower legs toward your forehead keeping them straight. Pushing the hips back, bring your hands to the floor: one at a time (palms facing down). Inhaling, slowly roll your spine down to the floor with legs at 90 degrees. Exhaling, lower the legs to the floor, returning to starting position. Inhale, exhale, and relax.
