1 - Begin in Dandasana, or Staff Pose
2 - Press palms on ground beside buttocks with fingers pointed towards feet
3 - Raise sternum slightly and slightly arch backwards without curving back. You should be now sitting on the tripod formed by your two sitting bones and tailbone.
4 - While exhaling, raise feet from ground. Make sure that thighs are now at an angle of around 45 to 50 degrees to the floor. Increase length of tailbone downwards and bring your pubis closer to navel. Tips of your toes should be slightly above eye level.
5 - Now reach out with arms on the sides until they are parallel to ground. Your shoulder blades should be spread evenly across your back as you extend arms through fingers.
6 - Your lower belly should be flat and firm. Drop chin slightly
7 - Remain in pose from 10 to 20 seconds. You can work your way up to 60 seconds gradually
8 - Come out of pose by releasing legs while exhaling and returning to the initial sitting position