Begin on all fours, hands shoulder-with apart and feet hip-width apart. Inhale. Slowly exhale as you lift your hips toward the ceiling, tilting the sitz bones (bottom of the buttocks) upward so your body forms an upside-down V. Press the chest and face toward the legs, creating a flat back and lengthening the spine. Spread your fingers, middle finger forward. Keeping the sitz bones lifted, begin to press your heels down, lengthening the backs of your legs. As the knees straighten, feel the calves broaden and the hamstrings lengthen. Contract the muscles through the front thighs (quadriceps) right up into the abdominals. Maintain a feeling of being lifted through the abs and hips, keeping the body lighter. Breathe slowly. Keeping your fingers spread open, use the whole surface of the palms and each finger to bond with the ground and to avoid sinking into the wrists and shoulders.

Continue breathing slowly (ujjayi) and feel your whole upper body expanding in every direction; reaching out in front through the hands, pressing down through the heels and drawing up through the hips. The feeling is that of creating space between the vertebrae and throughout the body. Spread the shoulder blades open and breath life into every cell. After six to twelve slow, deep, ujjayi breaths, come out of the pose and relax, pressing your hips over your heels. Let go and enjoy the release of pressure and tightness.

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