Ashtanga Pranam - Knees, Chest, Chin


From Phalakasana, inhale, press out through your heels to firm your legs, draw your navel towards your spine, firm your shoulder blades onto your back, broaden through the collarbones.

Pressing into all five knuckles of your hands, exhale, slowly bend your knees and softly place them on the ground, lift hips up and back.

Keep your hips high, bend your elbows and lower your chest and chin to the ground in between your hands, track your arms directly in line with your shoulders, gaze down.