Lay on your stomach on the floor with your arms at your sides palms face up 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, legs, and arms. To begin keep your feet about hip distance apart or slightly wider. As you advance in the pose try bringing your ankles together. Lengthen the crown of your head forward keeping your neck long (so you are not dropping your chin into your chest or arching it back).