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• Standing on knees and shins bringing the tops of the feet to the floor if possible
• Plant hands on lower back
• Fingers going down or fingers up the back
• However you have hands, squeeze elbows towards each other
• Inhale, keep butt soft
• Exhale, press hips forward as you begin to arch back
• Try not to let head fall into nape of the shoulder blades but rather tilt your head back just enough so you can feel the front of the neck stretch the SCM muscles
• If you want more, place the hands on the feet
• Thumbs on outside of feet
• But keep pressing hips forward, keeping them stacked over knees
• Lifting from waist line, burst heart to sky
• To exit, bring hands to lower back and slowly roll up
• Breathe in and out through nose