• Start from a low squat, bring both hands in front of the body.
  • Place hands on the mat, spreading the fingers, ground through the heels of the palms.
  • Grip the mat with all ten fingers and bend the elbows, hugging them in towards the ribs.
  • Inhale: Begin to lift the hips, coming onto the toes. Exhale: rotate the thighs inward and upward as you place the knees behind the elbows.
  • Inhale: Pull the belly up and in and lengthen through the spine. Exhale:draw shoulders back and down, gaze forward and shift the weight, stay here or lift one or both feet off the ground.
  • Breath here for three cycles.
  • To exit: While engaged, begin to lower the feet back to the mat and slowly lift the hips, allowing the heels to rest on the mat, finding a forward fold to recover.