• Sit on your knees with your legs hip-width apart

• Bring the hands on the transition between the lower back and the buttocks with the fingers down and open your chest, forward and up

• Keep bandhas and abs active so that you don't overstretch when you come backwards.

• Keep the hips above the knees

• Make as much length as possible so that you don't hang in your lower back.

• Grab the heels, if you can't reach them you can curl your toes under or put blocks next to you and put your hands on them.

• Finally, bring the head back.

• Inhale: make length between the hands and ears, chin and sternum, sternum and pubic bone, pubic bone and knees.

• Exhale: Come deeper into the pose.

- Or -

• Breathe to the chest.

• Bring the hands back on the hips

• Use the strength in your legs and core to bring your chest back up

• The head is the last to come back up.

• Bhujangasana | Cobra pose

• Dhanurasana | Bow pose

• Natarajasana | Lord of the dance pose

• Setu Bandhasana | Bridge pose