Table of content
Preparation
Sit in Vajrasana. Come into tabletop position – palms on the floor with wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.
Getting into position
Step 1. Come into a plank position – hands under shoulders (shoulder-distance apart), legs straight, heels pressed backward, buttocks in line with legs and spine. Roll onto the outside edge of your left foot, bringing the right foot on top of the left. Adjust your left hand (arm straight) directly under left shoulder, rotate the bicep (inside of upper arm) inward. Position your left hip on top of right, and bring your right hand to your right hip. Keep a straight line from your legs to your head.
Step 2. Inhale. Exhaling, bend your right knee and grab your big toe (or several toes) with your right hand. Inhaling, lift your right foot up and straighten your leg. Activate the arms and glute muscles, and keep the legs, hips, shoulders, arms, and neck all in line with each other. Look straight, to the side, or up at the sky. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, stretch and straighten farther. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Inhale. Exhaling, lower your right foot down over the left, release your right hand to the thigh, then to the floor, balancing your weight equally on both arms. Roll back into a plank position. Come back into tabletop position. Inhale, exhale, and relax. Repeat on the other side.
