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Lie on your belly and stretch your arms back behind you. Clasp your hands behind your back,
fingers interlaced, then scoop your tail bone down and lengthen the sides of your waistline.
Lift the heads of the arm bones up toward the sky and then scoop the tail bone even
more, push the tops of your feet down into the floor and lift with your heart, to lift
up. Take a few more deep breaths and receive this pose. Release to the earth, rest for
a breath and then we'll do it again. Clasp your hands behind your back, this time switch
the interlacing of your fingers, the non habitual way. Roll the heads of the arm bones up towards
the sky, draw the shoulder blades into the heart, then lift the legs up off the floor,
lift the heart up off the floor, but scoop the tail bone down into the earth to help
you rise up higher. Keep the breath full and long and release. Turn one cheek to the floor and
rest.