- Lying on back, place feet flat on mat 3-5 inches from bottom. Feet hip-width apart.
- Slide shoulders away from ears; reach fingers toward heels.
- Inhale: Lift hips off mat without squeezing glutes.
- Optional: Interlace fingers beneath your back roll to outer shoulders; broaden chest and lift hips for greater extension. Press back of your skull against mat and lift chin to protect neck.
- Release hands and bring spine to mat. Draw knees to chest for counter pose.