Begin in Dandasana. Bend your knees so that your feet are flat on the floor, facing forward. Lift your arms so that they extend straight in front of you, shoulder-distance apart, palms facing each other. Lean back to balance on your sitting bones, throughout the pose. Lift your feet off the floor and extend your legs straight in front of you, keeping them in contact with each other.

Release your shoulders away from your ears. Keep your chest lifted and a forward rotation of your pelvis. Breathe smoothly and comfortably through your nose. Relax all of your facial muscles, neck, and throat. For assistance in the pose, support your legs with your hands; or do the pose facing the wall with your feet on the wall.

To come out of the pose, bend your knees, placing your feet flat on the floor. Extend your legs on the floor in front of you and relax your arms at your sides. Return to Dandasana.