Preparation

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax

Getting into position

Step 1. Bend your knees and place the feet on the floor, toes pointed slightly outwards, heels at a hip distance or more apart. Bend your elbows and spread your palms on the floor beside your head, shoulder distance apart, fingers pointing toward your shoulders. Inhale. Exhaling, press your feet into the floor and activate the glutes to lift off the floor. Keep the thighs parallel to each other. Press the hands into the bottom and lift onto the crown of your head, arching the back. Hold for a few moments to allow the body to adjust.

Step 2. Keep the elbows parallel. Press your feet and hands onto the floor. Exhale. Inhaling halfway, lift your head off the floor and straighten your arms. Open your chest and bring your shoulder blades together. Let the head hang or get the head slightly back, looking at the floor. Inhale. Exhaling, lifting your chest and abdomen, carefully bring hands and feet closer under your body, one hand/foot at a time, within a safe and tolerable range for your body. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly bend your elbows, lowering the head and shoulders to the floor. Bending your knees, bring your spine and hips to the floor. Straighten the legs and get your arms down to your sides, returning to the starting position. Inhale, exhale and relax.