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Step 1
From a standing position, bend your knees so as to sit on your haunches. Your knees should extend slightly wider than your hips.
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Step 2
Bend forward at the hip and place your hands flat on the ground, in between your knees. Your hands should be angled slightly outwards.
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Step 3
Lift your heels, and shift forward onto the balls of your feet. Position your elbows into the inside crooks of your bent knees.
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Step 4
As you inhale, lift your feet and shift your whole weight onto your hands and arms. Round out your back and try to bring in your heels to your tailbone.
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Step 5
Balance as best you can: it it helps, concentrate on a spot in front of you. If you feel ready, try to straighten your arms, but keep your legs held snug against them all the while.
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Step 6
Hold the pose for several breaths (20 to 60 seconds). Exhale and lower your feet to return to a squat.







