Lie on your back with your knees bent, feet parallel and hip width apart, heels close to your sit bones. Arms pressed into the ground beside you. Root through your big toe mound and inner heels, inhale here.
Exhale, lift your hips up, knees extend forward, sternum lift up and towards your chin. Lightly press into the back of your head, back of the neck long. Roll your shoulders under and clasp your hands under your pelvis, extend your arms towards your feet.
Hug your outer hips to the midline, thighs parallel to the ground, roll your inner thighs down, gaze up.