Purvottanasana - Upward Plank Pose

STEPS: Sit with your legs outstretched in front of you in Dandasana. Place your hands a little behind your hips with the fingers pointing towards the toes, point your toes. Roll your inner thighs in, draw your belly in and up, and as you inhale, lift your hips up as high as you can, keeping your chin to your chest.  Firm your shoulder blades on your back to help lift your chest up.  When your chest is lifted you may choose to bring your head back. Keep your chin tucked when you bring your head back, to the point where you can’t keep it tucked anymore. Then gently release your head. Alternatively, if this feels too much for your neck, keep your head up and your chin towards your chest. Stay here for about 5 breaths, then as you exhale, lower your hips back down into Dandasana.