- 1). Begin on your hands and knees with your back in a table top position. You hands should be directly under your shoulders.
- 2). Lower your forearms to the floor and push your palms into the mat.
- 3). Step your feet back one leg at a time.
- 4). Engage your abdominal muscles and check your alignment. Your shoulders should be over your elbows.
- 5). Lengthening your body and engaging your abs is key to performing this pose properly. Imagine that you are drawing a straight line from the crown of your head through your heels.
- 6). Stay in the pose for five breaths.
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