ARM PRESSURE POSE
Separate feet almost as wide as mat.
Bend knees slightly, bring shins parallel to each other. Place hands just above knees. Straighten arms. Put some weight on hands (for many this is an appropriate prep for arm balances).
Stay here or fold forward. Bring outer shoulders to inner knees.
Hold backs of calves with hands.
Stay here or tiptoe on right foot, bring right shoulder behind right knee. Lower heel to floor. Tiptoe on left foot, bring left shoulder behind left knee. Lower heel to floor.
Bend knees, lower hips, place hands on floor slightly wider than shoulder-width apart—tip of thumb against back of heel. Separate fingers.
Stay here or lean back, lift feet off floor. Straighten arms (more doable: keep elbows bent). Cross ankles, flex feet.
Look straight ahead.
Grip floor with fingertips, press inner edges of hands down. Tone abdomen.
Press arms and legs together.
Press hands down.
Repeat on the second side—switch cross of legs.
If you want to roam toward the outer edges of the yogahour syllabus boundary: point feet; lower head to floor.