Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Start on the mat with your feet in a wide stance, approximately 3 feet apart.
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Step 2
Squat down close to the ground until your thighs are parallel to the floor. As you move into this position, bring your palms to the floor with your fingers pointing directly away from you. Your hands should be positioned at approximated shoulders width apart and just slightly behind your knees.
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Step 3
Adjust your feet so that the insides of both knees press lightly against your triceps.
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Step 4
Shift your center of gravity from your legs to your arms and lift your feet off the floor.
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Step 5
As you press your palms into the earth, straighten your legs until they are parallel to the ground. You may need to continue to adjust your center of gravity as you balance into the pose.
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Step 6
Bend your elbows and slowly lower yourself to the floor, maintaining the position of your legs, until your hips come into contact with the mat.
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Step 7
Bend forward from the hips and bring your head to the ground in front of you. As you bend forward, slide your hands under your knees and draw them back, keeping them in contact with the floor, as if feeding thread through a needle. Your hands should end up positioned out to your sides with your arms fully extended.
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Step 8
Straighten your legs and push the soles of your feet forward.
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Step 9
Hold this position for 30 to 60 seconds.
