Preparation

Stand upright with legs together, relaxed shoulders, arms at your sides. Inhale, exhale, and relax. (Alternatively, you can start from Vajrasana)

Getting into position

Come to a squatting position, feet shoulder-distance apart (separate more if needed). Bending forward, lift the hips and heels up, rotate the pelvis down, lower your torso between your legs, and bring your shoulders (or upper arms) underneath the backs of your knees, placing hands on the floor outside of the ankles (reaching behind the calf muscles) for support. Keep the inner thighs as high on the arms as possible. Bending the elbows slightly, bring the feet closer together, pressing the thighs into the arms to avoid slipping. Lean the chest forward and walk the feet close to each other. Inhale. Exhaling, balance all of your weight on your hands and straighten the legs forward. Look forward. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Bend the knees and place the feet on the floor, release the arms, coming back into a squatting position; then, return to the starting position. Inhale, exhale, and relax.