1 - Lie on back with arms next to body palms down.
2 - Bend knees and place feet flat on floor, close to buttocks, hip width apart.
3 - With feet parallel to each other, press upper arms into floor, press feet into floor, inside and outside equally and begin to lift hips up to ceiling, moving breastbone to chin.
4 - Firm your abs and pull your belly in maintaining a flat spine.
5 - Actively bring knees out in front, to keep lower back extended. Keep knees directly above ankles.
6 - Your buttocks are firm but not clenched; hips are lifted as high as is available to you without discomfort.
7 - You can clasp hands behind back and firm arms into floor, shoulder blades are down along the spine. Make sure you keep chin up a little to not flatten the back of neck.
8 - You can take between 5 and 15 breaths in this pose.
9 - To come out, release arms and slowly lower hips down to floor on an exhale.