Lay on your stomach on the floor with your hands next to your rib cage fingers facing forward with your forehead on the floor. Lengthen through your legs reaching your toes away from you. Externally rotate your shoulders away from the floor. Connect your pelvis into the floor as you lift your chest with the strength of your lower back and the support of your arms. Keep your elbows bent and your pelvis on the floor to encourage the strengthening of the low back. Lengthen the crown of your head upward without dropping your head back.