• Get on all four with hands firmly on the ground, your knees directly below your hips and your hands slightly forward of your shoulders.
• Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees.
• Bring your body into the shape of an "A." Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.
• Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones.
• Rotate your arms externally so your elbow creases face your thumbs.
• Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine.
• Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Sink your heels toward the floor.
• Align your ears with your upper arms. Hold for 5-100 breaths.
• To release, exhale as you gently bend your knees and come back to your hands and knees.
• Do not practice if you have injury to the back, arms, or shoulders.
• Always work within your own range of limits and abilities.
You should feel your:
• Hamstirngs, glutes, quads, triceps, calves and back.