1 - Lie face down on your mat with your legs extended straight behind you, hip-width apart, and the tops of your feet resting on the floor.
2 - Place your forearms on the mat with your elbows directly beneath your shoulders, palms facing down and parallel to each other.
3 - Inhale and gently press your forearms and palms into the mat, lifting your chest and upper body off the floor while keeping your hips and pelvis grounded.
4 - Draw your shoulder blades together and down your back, opening the chest and lengthening through the crown of your head.
5 - Keep your core lightly engaged to protect the lower back and avoid compressing the lumbar spine excessively.
6 - Hold the position for the desired duration, breathing deeply and evenly, allowing the spine to gently extend with each exhale.
7 - To release, slowly lower your chest and forehead back to the mat on an exhale.
