Start in a Tabletop Position:
Begin on your hands and knees (tabletop position) with your wrists directly under your shoulders and knees under your hips.
Spread your fingers wide to distribute weight evenly across your palms.
Place Your Head on the Mat:
Lower your head between your hands, resting the top (crown) of your head on the mat.
Your head should form the third point of a triangle, with your hands as the base.
Form the Tripod Base:
Engage your arms by pressing your palms firmly into the mat, keeping your elbows bent at a 90-degree angle.
Your forearms should be perpendicular to the floor, and your shoulders engaged to support your neck and spine.
Lift Your Hips:
Begin to straighten your legs, lifting your hips toward the ceiling. Walk your feet closer to your head to create more lift.
Keep your core engaged to maintain balance and control.
Tuck Your Knees to Your Elbows:
Once you’re stable, gently lift one foot at a time, tucking your knees onto your elbows. This will help you find balance before fully extending your legs.
