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So lying on your belly bring your elbows beneath your shoulders and your wrists in line with
your elbows. Spread your fingers wide and then press your fingertips into the floor,
your forearms into the floor and expand your breath. Scooping the tail bone now, draw the
shoulders back and move the heart forward. Then cross your right forearm in front, bend
your left knee, and reach back and hold your left foot. Draw the foot toward the buttock,
but keep rooting the knee down into the floor. Scoop the tail bone and stretch your heart
forward. You can even look forward. Release the left leg, cross the left forearm in front,
bend the right knee and reach back to hold the right foot. You can hold outside the foot
or inside the foot. Then release, fold forward and turn one cheek to the floor to rest.