Lie on the floor on your stomach.Stretch your legs back, tops of the feet on the floor

Spread your hands on the floor under your shoulders.Keep your legs close together, with your feet and heels lightly touching each other

Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your body

On an inhalation, slowly lift your head, chest and abdomen while keeping your navel on the floor

Rotate the shoulder blades against the back,Lift the top of the sternum without pushing the front ribs forward to avoid hardens the lower back

Taking the top of the thighs and knees back.Press upper armstowards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders

Distribute the backbend evenly throughout the entire spine

Hold the pose anywhere from 15 to 30 breathing easily

Release back to the floor with an exhalation.