Urdhva Dhanurasana

From a supine position, bend the knees and place the heels hip-width apart in front of your buttocks.

Bring the sit bones towards the back of the knee and feel the abdominal muscles tighten and the lower back pushing into the mat.

Inhale: push the feet into the mat so the hips come off the mat, keep the pelvis slightly tilted so that there is room in the lower back.

Open the chest forward and up.

If you cannot go up further, place the hands just above the shoulders next to your head with the fingers pointing towards the shoulders. Elbows point straight up and are shoulder width apart.

Push the feet and hands into the mat and stretch your arms, if you want you can first bring your crown on the mat before you come up further.

Keep knees hip-width apart and elbows shoulder-width apart.

Pull the shoulder blades slightly together to open up the chest.

Stretch the arms and legs as much as possible.

Gaze is to the back.