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Lie supine on the floor, and if necessary, place a thickly folded blanket under your
shoulders to protect your neck. Bend your knees and set your feet on the floor, heels
as close to the sitting bones as possible.
Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone
upward toward the ***, firming (but not hardening) the buttocks, and lift the buttocks
off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your
pelvis and extend through the arms to help you stay on the tops of your shoulders.
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly
over the heels, but push them forward, away from the hips, and lengthen the tailbone toward
the backs of the knees. Lift the *** toward the navel.
Lift your chin slightly away from the sternum and, firming the shoulder blades against your
back, press the top of the sternum toward the chin. Firm the outer arms, broaden the
shoulder blades, and try to lift the space between them at the base of the neck (where
it's resting on the blanket) up into the torso.
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling
the spine slowly down onto the floor.
