Be barefoot. Lie prone with your hands beside your chest, palms flat. Spread your fingers wide. Allow your arms to touch the sides of your body throughout the pose. Curl your toes under and make your legs strong. While exhaling, press the entire circumference of the palms of your hands into the floor to lift your body. Only your hands and feet are in contact with the floor. Tuck your tailbone. Let there be a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your face, jaw, and throat. Breathe evenly and comfortably throughout the pose. Hold for 15 seconds and work toward holding the pose for one minute. To come out of the pose, exhale as you lower your body onto the floor.