1. Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward.
2. Slightly tighten or flex the muscles in the knees, thighs, stomach and buttocks maintaining a firm posture. Balance you weight evenly on both feet.
3. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible