Step 1
Starting Position: Come to a hands and knees position (quadruped) on the mat with your toes pointing behind you, big toes touching. Widen your knees towards the outside of the mat as you sit back toward your heels.
Step 2
As you sit back, try to bring your hips all the way to your heels or as far back as possible. Stretch out through your back and arms. Pull the shoulders down and back. Keep them away from your ears. Allow your chest to rest between your thighs and your forehead to rest on the floor. Inhale as you lengthen the spine, extending through the upper body, and exhale as you fold deeper into the pose, widening the knees as needed.
Step 3
Hold this position for 5-10 slow, deep breaths (approximately 30 seconds to a minute).
Step 4
Exercise variation: Rest your arms alongside the body (toward your hips) with the palms facing upward and the fronts of your shoulders toward the floor.