Open your hands shoulder width apart, swing your legs hip width apart, place your hands directly below your shoulders, and your knees directly below your hips (hook your feet or push your instep to the ground).
Inhale and lift your head to retract your ribs.
Use your hands to move your spine forward to the farthest point and rotate your upper arm outward.
Exhale and press your forehead or chin to the ground, taking 5 breaths.
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