Set up and Key Actions
Sit on your heels with knees apart. Place your hands on the floor between your knees with your fingers pointing straight back toward your pelvis. Bend your elbows and lean forward, bringing your elbows into the sides of your abdomen as low down as possible. Rest your torso on your upper arms, and bring your forehead to rest on the floor. Shift your weight forward and bring your legs straight out behind you, toes tucked under. Contract your pelvic floor, roll your thighs in toward each other, and use your toes to shift your weight forward a bit more. Lift your legs one at a time, and then lift your head—and fly!
You can also practice the pose with your legs folded into padmasana (lotus pose), which will bring more of the weight of the lower body closer to the elbows, and may make the pose more accessible (especially for practitioners with shorter arms/legs and a longer torso).
If padmasana is not accessible for you, try the pose with your knees bent, feet together, and knees out to the side as in baddha konasana (bound angle or “butterfly” pose).
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