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