Marjaryasana - Bidalasana

STEPS : Begin in Tabletop with your hips directly over your knees. Your hands should be shoulder-distance apart and slightly ahead of your shoulders. Bring your wrist creases parallel to the front of the mat. Spread your fingers wide and press down firmly through your knuckles. Exhale and round your spine toward the ceiling as you release your head and your tailbone toward the mat. Draw your lower belly in and up. Push the floor away with your hands to help broaden across your shoulder blades. To release the pose, return to a neutral spine in Tabletop.