Be barefoot. On a firm surface, be on your hands and knees in a table position. Separate your fingers, middle fingers pointing straight ahead. Take the weight toward your thumbs and index fingers, away from the pinkie side of your hands, and press the entire circumference of your palms into the floor. Activate your biceps and stretch your inner arms away from your wrists. Extend your legs back, one at a time. Keep your legs together, curl your toes under, activate your quadriceps, and push your heels toward the wall behind you to stretch through the back of your legs. Lift your chest toward your spine and broaden your shoulders. Lengthen the back of your neck. Imagine a straight line running from your chin, to your sternum, to your pubic bone. Soften your gaze; quiet your hearing; relax your jaw and throat. Breathe evenly and comfortably through your nose. Hold the pose as long as you comfortably can.

To come out of the pose, place your knees onto the floor, one at a time, and rest in Child's Pose (sit on your heels, and fold your body over your thighs, resting your forehead on the floor or on a cushion, arms resting alonside your body).