Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Move into the table top pose slowly, making sure that your wrists are in line with the shoulders and your knees are in line with the hips.
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Step 2
Bring the elbows to the floor, keeping them in line with the shoulders, and gently clasp the hands together in front of you, making a tripod. Your fingers should be lightly entwined, not rigid.
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Step 3
Bring your head down gently to rest between the fingers, letting the thumbs fall on the back of your head.
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Step 4
Find a natural spot on the ground to focus your gaze, keeping it soft, as if looking past or through the floor.
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Step 5
Curl the toes under and raise the hips toward the sky, straightening out the legs so the body makes an inverted “V.”
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Step 6
Walk gradually, one small step at a time, toward your chest until your back is straight.
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Step 7
Draw one leg up slowly, then the next, keeping both knees bent.
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Step 8
Extend both legs up smoothly until the sole of the feet face the sky. At the same time, pull the bellybutton toward the spine and find a balance in the pose.
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Step 9
Separate the legs gradually, moving them out into a wide stretch, keeping the feet flexed and the body in balance.
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Step 10
Hold the pose, pressing your weight into the tripod.
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Step 1
Draw your legs together slowly, paying close attention to both your alignment and balance.
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Step 2
Bend the knees, lowering the legs gently until the hips are bent at a 90-degree angle.
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Step 3
Let your legs fall gradually until the feet are firmly on the ground with the toes curled under.
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Step 4
Shift back into the table top pose, making sure that the wrists are in line with the shoulders and the knees are in line with the hips.
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Step 5
Move into a resting pose, such as child pose.
