Kneel on floor. Position knees directly under hips and a few inches apart. Place hands in line with shoulders, fingers facing forward.
While inhaling, look up, lift buttocks, tilt top of front pelvis downward, and allow lower back to descend slightly. While exhaling, look down, tuck buttocks under, lift back, and allow upper back to round upward.
Return to neutral position on hands and knees. Look forward and maintain natural spinal curves.
Extend left leg on floor, turn toes under to stretch calf muscles. Lift leg off floor, hold, and alternately point and flex foot. Lower leg and repeat with right leg.
This pose strengthens back, buttock, hamstring, calf and shin muscles.
