ALIGNMENT

Using a wall for support if needed. From kneeing, interlink your fingers and place your forearms on the ground, elbows shoulder width apart. Cradle your head in your palms, place the top of your head on the ground. Press down through your forearms, lengthen up to your shoulders.

Inhale, lift your hip up, walk your feet forward, legs bent or straight. Exhale, draw your navel towards your spine, slowly lift your legs off the ground, one at a time or both together, reach your legs up high. Hug your outer hips and inner thighs to the midline, press through the balls of your feet. To come down, slowly bend your knees and lower your feet to the ground.