Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.
Step 2:
As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.
Step 3:
Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
Step 4:
Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.
Beginner's Tip:
You can hold this pose longer and protect your knees and lower back by placing a rolled-up blanket or bolster between your thighs and calves.
