Begin on all fours (hands and knees) on the mat and interlace your fingers together or have palms touching. Lift your hips as you exhale (much like a down dog movement) and lengthen your spine. Pull your lower belly upwards. If you have tight hamstrings you can keep your knees bent slightly. Your feet should be hip-width distance apart.
Continue to actively press forearms into the floor as you lift up and broaden through your shoulder girdle. Hold for 7 breaths.