Starting Position: Kneel on a mat on both knees, hip-width apart. Your feet in are pointing to the wall behind you. Your arms are by your side. Elongate the body, reaching up from your knees, through the torso and head, all the way to the ceiling. Engage your abdominal muscles to stabilize your spine. Keep the shoulder blades pulling down and back. Do not allow the back to arch. Keep your chest lifted and your chin tipped up slightly.
Shift your weight backwards, bringing your hips toward your heels. Keep the abdominals braced. Allow your arms to move behind you, placing your fingertips lightly on the floor for support. Hold the stretch for 15-30 seconds for 2-4 repetitions.
Move into position slowly and controlled to avoid dropping all of your weight straight down onto your heels. Should you have any knee discomfort, come out of the stretch position slowly and do not repeat the stretch.