Dhanurasana Lay on your stomach on the floor with your forehead on the floor. Reach back and hold on to your ankles. Externally rotate your shoulders away from the floor and draw your shoulder blades down you back. Keep this alignment in your arms as you connect your pelvis into the floor and lift your chest and thighs. Press your feet into your hands lifting your chest and thighs evenly upward. To begin keep your knees slightly wider than hip distance apart. As you advance in the pose try bringing your knees toward each other. Lengthen the crown of your head in alignment with the rest of your spine keeping your neck long (so you are not dropping your chin into your chest or arching it back).