• Inhale: Lie on your side 

• Exhale: Clasp your fingers together

• Inhale: Extend the thumbs, straighten the arms

• Exhale: Bring arms as close together as possible, roll onto your front

• Inhale: Lift the chin, lengthening the neck

• Exhale: Chin onto the mat

• Inhale: Lift legs off the mat, lengthening them

• Exhale: Push the arms into the mat

• Inhale: Feel the back lifting (Virya!)

• Exhale: Bend the knees once feet are above the head

Hold the pose for 6 deep breaths, or as long as feels good.