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Step 1
Place your hands and feet on the ground and stick your hips in the air. Your body should resemble an inverted "v." From there, slide your right foot forward, in between your hands.
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Step 2
Slide your right foot to the left, so that your right knee falls to your right. Meanwhile, let the top of your left leg extend and fall to the floor, so that the top of your left foot is touching the ground. Keep your sitting bones even and square with the floor. Use padding, if necessary.
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Step 3
Bend your left knee, bringing your heel towards your left buttock. With your left hand, reach back and grab hold of your left toes. Keep your shoulders square to the front of the room.
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Step 4
Raise your left elbow to the ceiling. At the same time, grab hold of your toes with your right hand. If you can, arch your back gently, until the crown of your head rests in your instep.
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Step 5
Open up your chest, raising your sternum to the ceiling. Press your tail bone down and forward, to lengthen your torso. Breath deeply; puff up, as you might guess, like a pigeon.
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Step 6
Maintain this pose for a few breaths (20-30 seconds). Release your left foot.
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Step 7
Supporting your weight with your hands, carefully slide your left leg forward, and place your right foot back on the ground. Return to Step 1. Repeat for the opposite sides.
