Start Position:
Come up onto your hands and knees. Have the hands in line with the shoulders but just beyond the shoulders. Middle fingers are facing forward. Then spread all ten fingers out to the sides. Have the feet and knees in line with the hands.

Pose:
Come up onto the balls of the feet. Now inhale, stretch through the legs and lengthen up the spine towards the hips. Then as you exhale work the heels of the feet down towards the ground. Have the toes in and heels out.

To come out of the pose, bend the legs, and place the knees on the ground.

Focus Points:
Lock the elbows and the knees.
Make the back spine concave, creating space between each vertebra.
Lift the buttock bones up.
Have even weight on both hands and both feet.
Lift the knees and the thighs up.
Roll the outer thighs in and the inner thighs back.
Move the shoulder blades in and lift your sternum.
Work the very top of your head down towards the ground.
Roll the thumb side of the hands down and the upper arms outwards.