STEPS : From a prone position, the pelvic bowl is firmly contracted interiorly toward the centerline of the body while the pubis is tucked under. The legs are extended back and the tops of the feet are flat. The palms are flat and the elbows are on the mat, stacked right below the shoulders. On an inhalation, lift the sternum and extend the neck away from the shoulders with the elbows, palms, and pelvic bone firmly attached to the mat.