Lie facedown with your forehead on the mat, arms bent, and elbows close to your sides with palms facing downward. Turn out your legs from the top of your hips and pull your inner thighs together.
Pull your navel off of the mat and toward the spine, simultaneously pressing your pubic bone into the mat. Squeeze your buttocks and inhale.
Exhale, scooping in your stomach while pressing through your hands to slowly rise from your upper back. Keep the back of your neck elongated and lift your head gently off the mat.
Inhale and hold the position, drawing your navel deeper into your spine and squeezing your buttocks, all the while keeping your legs in contact with the mat.
Exhale and return to starting position.
