1 - Lie flat on the ground with belly towards floor. Your feet must face downwards, and your arms must be placed beside your body.
2 - Gently fold your elbows. Place palms next to your lowest rib.
3 - Inhale. Press hands on mat as you gently lift knees, hips, and torso off mat. Your body weight must be spread across the top of feet and palms.
4 - Look ahead, slightly tilting head backward.
5 - Make sure that wrists are in same line as shoulders, and that neck is not over stretched.
6 - Hold the pose for a few seconds. Exhale and release.