Step 1
Kneel with your knees directly under your hips. Plant your feet plantar flexed (toes pointing behind you) with your big toes touching. Begin to widen your knees outward, strengthening your abdominal muscles to stabilize your spine.
Step 2
Keeping your hands planted, exhale and hinge at the hips, bringing your glutes to your heels. Sitting back, maintaining the connection between your glutes and heels, pull the shoulders down and back, keeping them away from the ears. Let your chest rest between your thighs and let your forehead rest on the floor. Exhale as you lengthen the spine and extend through the upper body, and inhale as you fold deeper into the pose, widening your knees as needed.
Step 3
Hold this position for approximately 30 seconds to a minute.
Step 4
Extend your arms alongside your body with the palms facing upward and your shoulders facing the floor.
