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

Lower your elbows to the floor (shoulder-distance apart) and interlock fingers. Place the crown of the head on the floor inside the palms. Roll the upper arms slightly outward and press the hands into the floor. Lift your knees off the floor and hips up. Carefully walk your feet (heels up) toward your elbows until your hips are above the shoulders and only your toes are touching the floor with very little weight on them. Keep your shoulders and entire arms tensed to keep your body weight on your forearms and hands (and very little on your head). Activate your abdominal muscles to keep the spine straight. Slowly lift one foot at a time off the floor, bring the knees in; then, lift your thighs in-line with your torso; then, slowly straighten your legs upward. Activate the glutes to bring your legs in-line with your torso. Actively press the feet upward. (Your ankles should be directly above your hips, hips above shoulders, and shoulders above head). Keep weight evenly balanced on both forearms. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, bend the knees only (keeping thighs in-line with torso); then, lower knees down to your chest. Hold for a moment to maintain balance. Then, lower the feet one at a time, touching the toes to the floor. Inhale. Exhaling, lower your knees and shins to the floor. Rest in Sashankasana (Moon Pose) for a few moments. Inhaling, slowly lift your head up, and sit into Vajrasana. Inhale, exhale, and relax. Note: For a counter posture, stand in Tadasana for a few moments.