URDHVA DHANURASANA - Upward Bow
From savasana, bend your knees and place you heels on the floor as close to you sitting bones as possible. You should be able to touch your fingers to your heels. Bend you elbows and place them ont he floor next to your head, palms down, fingers pointing towards your feet.
With an exhale breath firm your buttocks and lift your hips up up off the floor. Keep your thighs and feet parallel.
Take 2-3 breaths, then press firmly into the floor with your hands and pull your shoulder blades into you back and come to the crown of your head. Keep your arms parallel. Take 2-3 breaths here.
Press your feet and hands into the floor, tailbone and shoulder blades against your back, and with an exhale, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Narrow the hip points and lengthen the tailbone toward the backs of the knees, lifting the pubis toward the navel.
Stay in the posture for 5-10 seconds and breathe easily.