Kneel on your knees with your knees and feet hip distance apart, toes tucked under, and your knees directly under your hips. Keep your knees tracking with your hips by slightly internally rotating your thighs (instead of squeezing your buttocks). Lengthen your sit bones toward the floor by engaging your abdominal muscles and slightly lifting up on your pubic bone in front. Externally rotate your shoulders placing your hands on your sacrum as your draw your shoulder blades down your back . Keep lifting your heart as you slide your hands down the backs of your thighs. To begin keep the hands on your thighs, as you advance the pose take your hands to your heels (if you take the variation remember to keep lifting through your heart rather than collapsing in your lower back).