To start, come onto the floor on your hands and knees.  Set your knees directly below your hips ad your hands slightly forward of your shoulders.  Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.  Exhale and lift your knees away from the floor.  Lengthen your tailbone away from the back of your pelvis.  Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs in.  Exhale and push your thighs back and stretch your heels onto or down toward the floor.  Straighten, but do not lock your knees.

Model: Frannie Danzinger