1. lie on your front, with your arms along the sides of your torso, palms up resting on the floor. Turn your big toes towards each other to inwardly rotate the thighs.
2. Exhale and lift your head, upper torso, arms and legs away from the floor.
3. Raise your arms parallel to the floor and stretch back through your fingertips. Imagine there is a weight pressing down on the backs of the upper arms and push up towards the ceiling against this resistance, pull your shoulder blades in and together.
4. Look forwards and slightly upwards, keep the base of the skull lifted and the back of the neck long.