STEPS : Lie on your stomach, with your hands next to the ribs, fingers pointing forwards, elbows tucked into your sides.  Press the tops of your feet into the floor and engage the thighs and knees, and keep the tail bone pointing towards the heels. On an inhalation press into your hands and feet, straighten your arms and lift your chest and legs off the floor. Engage your lower belly and knit your lower ribs. Draw the shoulder blades onto your back and lift your breastbone. You can look straight ahead or up towards the ceiling. Stay for 1 to 5 breaths. To come out, as you exhale, lower yourself down to the floor or lift yourself into Downward Facing Dog pose.