Iyengar's difficulty rating: 6* out of 60*
- Lie down prone (facedown).
- Bend your elbows and place your palms beside your chest. Keep your feet about a foot apart.
- On an exhale, push into the floor and raise your whole body a few inches from the floor, so that only your hands and toes touch the ground. Keep your whole body taut and engaged, "stiff as a staff, parallel to the floor from head to heel and the knees taut." Remain here with normal breathing.
- Take a few breaths. Then, with an exhalation, lunge your whole body a foot forward, lifting your hands and feet simultaneously from the floor. Attempt to land in the position described in step #3. Take a few breaths, then exhale and lunge forward again.
- Complete four or five forward lunges.
- Reverse these movements and with exhalations jump back about a foot at a time until you return to the position where you started.
- Lower your body to the ground and relax.
- Iyengar's body is roughly parallel to the ground in midair. My upper body is higher than my legs. This indicates that I am using my arms more than my legs to jump forwards and backwards.