Lie on your back with your arms on the floor next to your body, bend your knees and set your feet against the floor with the heels close to the buttocks. Roll your arms closer to each other and the shoulders underneath you.

Exhale, and push your feet away from the floor, drawing your thighs towards your abdomen.

Continue to lift by drawing your hips and back up from the floor, so that your knees come up to your chest. Interlace your fingers, place the backs of your upper arms closer to each other and your palms on the lower back. Walk your hands closer to your shoulders. Raise your hips over your shoulders, so that your torso is in an upright position. Try to keep your elbows at shoulder width and moving as close as they can toward each other.

Inhale and lift your knees upward, bringing your thighs in line with your torso. Exhale and straighten your knees, pressing your heels upward.

Press the backs of your upper arms and the tops of your shoulders into the floor for support; try to lift the upper back away from the floor.

To come down, exhale, bend your knees into your torso again, and roll your back torso slowly and carefully onto the floor, keeping the back of your head on the floor. Then gently lower the legs to the floor. Follow this pose with Fish Pose as a good counter stretch.