Dolphin - Ardha Pincha Mayurasana

STEPS : From Table position, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart. Press the forearms, fingers and the palms into the floor, and press the hips up and back. Keep the spine straight and long, reaching up high through the tailbone. Keep the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor. Breathe and hold for 2-6 breaths. To release: bend the knees and lower the hips back to Table pose, or come all the way down to child pose.