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- 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. Knees 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