Lie on your front with your head over the edge of a bed or bench.
Rest your arms by your side, palms facing down.
Looking directly down at the floor, pull your head up, tucking your chin in to your chest.
Ensure you do not lift your head, your gaze should remain directly at the floor below you.
Holding this position, lift your shoulders up from the bed, keeping your neck long.
Then raise the rest of your arms from the bed to a horizontal position.
Hold this position.
