1 - Begin by sitting on floor with legs extended out in front. If hamstrings are tight, sit on a bolster or blanket so torso can be upright and vertical. You can also sit with back against a wall with shoulder blades touching it, leaving a space between wall and low back.
2 - Sit forward on sit bones and draw thighs to the floor. Flex feet and press out through heels. Keep big toes, inner heels, and inner knees together.
3 - Strongly engage thigh muscles around thigh bones, and activate muscles surrounding knee caps. Press thigh bones firmly down into floor. Make sure legs do not rotate outward.
4 - Stretch heels away from body and tilt pelvis slightly forward, extending distance between heel bones and sit bones.
5 - Do not collapse lower back. Work to lift torso up from base of pelvis. Keep weight evenly distributed across both sit bones.
6 - Place hands on floor alongside hips, pressing through palms with fingers pointing forward.
7 - Broaden across collarbones and lift chest. Then, broaden across shoulders. Draw bellybutton in toward spine. Anchor body through tailbone and sit tall.
8 - Keep torso perpendicular to floor, and lift crown of head to ceiling. Keep chin parallel to floor and gaze steadily straight ahead, toward horizon. Hold for up to one minute.