Vrischikasana

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

Place your forearms on the floor, so they are shoulder-distance apart or less; parallel to each other, and palms flat on the floor (palms closer together than elbows for support). Move your body weight onto the forearms. 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 the upper arms upright and strengthen your shoulders to keep your head away from the floor. Lift your right leg upward (keep the leg strong), and balance your left leg on the toes. Inhale. Exhaling, carefully bring your feet up (right followed by left), activating the abdominal muscles. Raise your head slightly and look towards your hands. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten and lift the torso farther. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, relax your neck (lowering your head), bend the knees and lower the legs to the chest (right followed by left). 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. Then, sit into Vajrasana. Inhale, exhale, and relax.