• From tabletop (on all fours on your hands and knees) tuck the toes and lift the knees pressing the hips back to downward facing dog
• Your body should look like a pyramid
• Look at your legs and make sure they are hips width apart and the heels disappear behind the toes
• Look at your arms they should be shoulder width apart with fingers pointing forward and the hands spreading wide
• Rap the upper outer arms back
• Stair at the stomach and draw in the belly to the spine
• Firm the thighs by lifting up on the knees
• Press the hips and thigh bones back to sink the heels and spread the sitting bones
• Stay here for five breaths then take a break