Start by coming to the floor on your hands and knees. Position your wrists under your shoulders and your knees in line with your hips.

Exhale and lift your knees away from the floor, raising your buttocks into the air and straightening your legs without locking the knees. Take deep, steady breaths that create a flow of energy through the body. Concentrate on maintaining a slow, rhythmic and sustaining breath.

Upon exhalation push the top of your thighs back and stretch your heels down towards the floor. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis. Spread the fingers and ground down from the forearms into the fingertips.

Rotate your upper arms outward to open up the back and collarbones and away from the ears. Press your fingers and palms actively into the floor. Keep your head between the upper arms; don’t let it hang down.

Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in the Child’s Pose.