1.  Place your elbows underneath your shoulders with your forearms and palms flat to the mat. Firm / squeeze your shoulder blades onto your back – ensuring you are not engaging your upper trapezius muscles.
  2. Come up onto your toes and push your heels back, ensuring your pelvis is level, with a neutral lumbar spine. Engage your Transverse Abdominus, and pelvic girdle muscles to stabilise the pelvic region. Roll your tailbone in the direction of your heels. Your eye gaze is in between your hands.
  3.  Breathe.. and hold for up to one minute or until you loose form. Then lower your knees and hips to the ground. Rest for 30 seconds – REPEAT