- Come onto all fours, toes turned under. Your knees and feet should be hip-width apart, hands under your shoulders and knees under your hips. Your fingers can be together or spread wide apart.
- Inhale as you press your palms into the floor and lift your hips and buttocks, straightening your knees. Exhale as you shift your weight toward your feet, then breathe normally. Your body should form the triangular shape of a mountain. Keep your heels lifted and your head between your arms, facing your feet. Don’t look up.
- Slowly press your right heel toward the floor as you bend your left knee, then alternate, as though walking in place. Keep your neck relaxed and your weight distributed evenly on both hands.
- Come down and rest for a few moments.
- Inhale as you come up into Summit Pose again. Exhale as you shift your weight toward your feet and carefully lower your heels toward the floor as far as comfortable. Gently press your torso toward your legs, keeping your arms and back straight. Relax your neck. Breathe normally as you hold for 5 to 10 seconds.
- To come out of the pose, come back onto all fours with your toes pointing back. Keeping your hands on the floor, sit back on your heels and bend forward, resting your forehead and arms on the floor. Relax your back, neck, and arms.
- Repeat 2 to 4 times.
- Skip steps 5 through 7.
- Hold the pose in step 5 for just a few seconds.
- Hold the pose in step 5 with your knees bent and your heels lifted.
- Don’t practice this pose if you have vertigo or heart or circulation problems such as high blood pressure.
- As you hold the pose, focus on pressing your palms down firmly, moving your buttocks upward. Attempt to shift some weight back toward your feet. Doing this will protect your shoulders and wrists from injury.
- While holding the pose, be careful not to overarch your lower back in the attempt to bring your torso closer to your thighs.
- Stretches the spine
- Strengthens the legs, arms, and upper body
- Loosens the shoulders
- Stretches the hamstrings, calf muscles, ankles, and Achilles tendons
- Helps restore energy and relieve fatigue
- Helps relieve heel pain and stiffness