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- Kneel in the center of your mat: knees hip distance apart, thighs vertical, toes tucked under
- Inhale: lengthen your spine. Exhale: soften your groins.
- Inhale: lift your heart towards the sky. Exhale: place your palms just beneath the small of your back, or reach back and take hold of your heels.
- Keep your gaze forward and your neck soft. Do not drop your head back.
- Continue energetically moving your heart skyward as your sacrum presses forward. Keep the glutes and groins soft. Breathe
- If it’s in your practice, gently shift your gaze skyward as you lengthen the back of the neck.
- To exit: firm your belly and press your hip points back, moving to upright. If your gaze is high, be sure to lead with the heart and not the chin.