Be barefoot. On a firm, non-skid surface, come into Table position (onto your hands and knees). Place your elbows on the floor, slightly ahead of your shoulders, shoulder-width apart. Clasp your hands, interweaving your fingers down to their webbing. Throughout the pose keep a firm clasp of your fingers without squeezing the blood out of your fingertips. Keep the inner edges of your wrists directly over the outer edges of your wrists. In doing so, your palms do not open to ceiling or collapse down to the floor.

Curl your toes under and lift your knees off the floor. Straighten your legs as much as you comfortably can. Release your head. Your head does not rest on the floor or on your hands. As you hold the pose, let your neck lengthen. Soften your throat and neck.

Press firmly into the floor with your forearms while lengthening your spine. Lift your shoulders away from your ears. Do not sink into the shoulders and armpits. Lift your hips up and back. Take the lower (floating) ribs in so as not to arch the back. Visualize a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your jaw. Work up to holding the pose for 3-5 minutes. Breathe evenly and comfortably throughout the pose.

To come out the pose, lower your knees to the floor, sit back on your heels, and lay your chest onto your thighs. Relax your forehead onto the floor and your arms alongside of your legs, palms facing up.