Preparation

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

Getting into position

Exhale. Inhaling, activate thighs and abdominal muscles, straighten the legs, and lift them to 90 degrees. Then, lift your hips up and back off the floor, pointing legs over your head and behind. Use hands to support the middle back; elbows parallel to each other. Keeping stable, adjust your upper back so that as much of your weight as possible rests on your shoulders (instead of your neck and head). Keeping legs straight, flex the feet and point  the toes towards the floor. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lower your legs and push your buttocks to the rear, creating space between your chin and chest to keep  the throat open. Rest toes on the floor. Breathe normally.

When stable consider one of three options for the hands:

1. Remain with hands supporting the middle back, and press elbows into the floor.
2. Place hands on the floor (palms down), shoulder distance apart, and press arms into the floor.
3. Interlock hands, straighten arms and bring to the floor, drawing the shoulder blades closer. Press arms into the floor.

Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Release the hands and place arms on the floor. Exhale. Inhaling, slowly roll your back down until your tailbone is flat on the floor and legs at 90 degrees. Exhaling, lower your legs to the floor, maintaining control. Inhale, exhale, and relax.