STEPS : Lie on your belly, with your hands by your side, palms facing up Bend your knees and take hold of your ankles with your hands Press your pubic bone down, draw your lower belly in and up On an inhalation, press your ankles in your hands, lifting your chest and thighs Slide your shoulder blades down and towards each other to open your chest Stay for a few breaths, breathing into your chest and ribs On an exhalation, release your ankles, and gently lie down on your belly for a few breaths.