^{How to practice:}

1.      lie down on the floor. Bend both knees and pull your heels to your buttocks spread your feet, So that they align with your hips, place your palm on the floor, on either side of your hips, your fingers should point towards your heels.

2.      Roll the shoulders down into the floor and widen the collar bones, focus on your palms and feet and shoulders as your going to use them to launch your pose, push your shoulder blades back, and pull the muscles of your back into your body.

3.      Inhale, lift your torso and buttocks off the floor, expanding your chest and pulling your shoulders back, as you lift your hips up to form a arching bridge from shoulder to knee.