•1• Set up with your knees and feet hip width apart. Make sure that your toes are pointing straight back. •2• Start with an anterior tilt in your hips. Press your feet and shins down into the mat, and move your thighs forward. Maintain lift and extension through your spine as you bring the shoulders back towards the feet. •3• Catch the heels with your fingers pointing towards the toes. Roll your shoulders forward and internally rotate your upper arms to protract the scapulae and create more space in the upper back.