Eight Point

From a low all-fours or plank position, lower your knees, chest, and chin to the floor while keeping your hips lifted, so eight points touch down: two feet, two knees, chest, chin, and two hands.

Set your hands beside your chest with fingers spread and elbows hugging in close over your wrists, pressing through the full palm to keep the wrists and elbows safe.

Draw your shoulders down away from your ears and squeeze your shoulder blades gently together, keeping the shoulders strong and supported rather than collapsing into them.

Engage your belly and glutes and lengthen your tailbone toward your heels so your lower back stays long and protected instead of compressing as the hips stay high.

Hold briefly for 1 to 3 steady breaths, keeping the back of your neck long and your chin only lightly resting.

To exit, lower your hips and slide your chest forward into a gentle Cobra or press back to rest the lower back in Child's Pose.