1 - Start by coming to a plank pose, keeping wrists under shoulders, and heels pushing back. Keep your core engaged.
2 - Start to roll forward with toes, keeping elbows tucked in close to body. Keep going as far forward so that arms come to a 90 degrees angle as you lower yourself towards floor.
3 - Drop knees down if it is too much for arms.
4 - Lower yourself towards floor, keeping elbows close to body, and, if possible, stop once arms are at a 90 degrees angle.
5 - Exhale, and lower yourself with control onto stomach, and continue onto cobra or an upward facing dog with next inhale.