1 - Lie face down on a mat with your legs extended straight behind you, feet hip-width apart, and the tops of your feet pressing into the floor.
2 - Place your palms flat on the mat directly under your shoulders, with your elbows tucked close to your sides.
3 - Press the tops of your feet, thighs, and pelvis firmly into the floor.
4 - On an inhale, slowly straighten your arms to lift your chest off the floor, going only to a height where you can maintain a connection through your pubis to your legs.
5 - Broaden your shoulder blades and draw them back and down away from your ears, opening your chest forward.
6 - Hold the pose for 15–30 seconds while breathing steadily, keeping your glutes relaxed and your elbows slightly bent.
7 - On an exhale, slowly lower your chest back down to the mat with control.
