Lie face down with your legs open at hip width apart and the top of your feet on the floor.
Rest your forehead on the mat and relax your shoulders.
Bend your elbows and place your forearms on the mat with your palms facing down directly under the shoulders.
INHALE: press your palms and extend your elbows, raising your chest and head of the mat.
EXHALE: lower your torso and head slowly back to the floor.
Engage your abdominals to support your back.
Keep your head aligned with the spine.
At the extension, reach outwards, elongating your spine.