STEPS : From version A, keeping the chin to the chest exhale, and start curving your back. Use your hands to pull your head to the feet. Strongly engage the core to keep a supported, rounded spine. You should feel the stretch all the way from the base of the erector spinal muscles to the lower back, middle back, the upper back, the back of the neck, and for some people over the head and to the eyebrows. After staying in the posture for a minimum of 10 slow breaths, inhale and come back up to version A. Exhale, release the posture and get back into Dandasana. You may want to follow this with a mild back-bending pose to reset.