1. Lie on your back on the floor.
2. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
3. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor.
4. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
5. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels. Lift the pubis toward the navel.
6. Lift your chin slightly away from the sternum. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
This pose is highly recommended for lower back pain. It stretches the chest, neck, and spine. Repeat this pose 4 to 5 times.