Entry-Level Urdhva Mukha Svanasana

1. Lie in prone position with toes pointed and feet one foot apart.

2. Flex the left arm, palm down, and press the floor, rolling longitudinally into the supine position.

3. Press downward with the palms, pulling the shoulder blades back, together and toward the pelvis.

4. Relax the abdominal muscles, but straighten the knees and tighten the but- tocks as much as possible.

5. Breathe quietly, being careful to balance the pressure on the two hands and the dorsal parts of both feet.