1. Come onto all fours.
2. See that your shoulders are above your wrists and your hips are above your knees.
3. Walk your hands forward a few inches and curl your toes under.
4. As you exhale, move your buttocks halfway back toward your heels.
5. Keep your arms active; do not let your elbows touch the ground.
6. Drop your forehead to the floor or to a blanket and let your neck relax.
7. Keep a slight curve in your lower back.
8. Breathe into your back, feeling the spine lengthen in both directions.
This pose stretches the spine and the shoulder. Helps to release the back pain.