Lay on your back on the floor with your arms at your sides palms face down. Bent your knees with the soles of your feet on the floor hip distance apart. Press evenly into the soles of your feet as you gently lift your sacrum, lower back, and mid-back off the floor in that order. Keep your knees tracking with your hips by slightly internally rotating your thighs (instead of squeezing your buttocks). Externally rotate your shoulders lifting your chest toward your face (keep the back of your neck in neutral rather than trying to tuck the chin into the chest). You can join your palms together interlacing your fingers underneath you or to advance the pose hold onto your ankles.