1 - Lie on stomach and place forehead on floor.
2 - You can have feet together, or hip width apart.
3 - Keep tops of feet pressing against floor.
4 - Place hands underneath shoulders, keeping elbows close to body.
5 - Draw shoulder blades back and down, and try to maintain this throughout pose.
6 - Draw pubic bone towards floor to stabilize lower back, and press feet actively onto floor.
7 - Inhale and start lifting your head and chest off floor by pressing into floor with pubic bone and fee rather than by bending backwards. Keep elbows slightly bent and keep back muscles working.
8 - Keep shoulders relaxed and hold for 2-3 breaths.
9 - Take hands off floor for just a moment to see what is a comfortable, maintainable height for you. Place hands gently back on floor.
11 - Exhale and lower back onto ground.
12 - Take 2-3 rounds of inhaling into cobra, and exhaling down to floor.
13 - Rest on floor for a few breaths, or enjoy Balasana (see pose #14) as a gentle counter pose.