• Lie on your belly on the mat
  • Bend your knees, bring your feet into the air and keep your knees hip-width apart
  • Reach back and take hold of the tops of your feet
  • Inhale: lengthen spine and gaze at the mat just in front of you
  • Exhale: press the tops of your feet firmly into your hands and let that action prompt a gentle back bend
  • Continue to breathe here, keeping your gaze soft and the back of your neck long. ┬áKnees are still only hip-width apart.
  • Exhale: gently lower back to the mat and release your feet
  • Rest your right cheek on folded arms for a breath or two, then repeat