1. Stand in the center of your mat. Stretch your arms straight out to your sides, and widen your stance until your ankles are directly below your wrists. Check that your feet are parallel and that their outer edges line up with those of your mat. Root your feet firmly into the mat, and distribute your weight evenly between your big toes, pinkie toes, inner heels, and outer heels.
2. Straighten your legs, and lift your kneecaps to engage your thighs. Put your hands on your hips, draw a deep breath in, lift your chest, and start to move your heart forward and up. Gently draw your shoulder blades toward each other.
3. On an exhalation, keep your spine long as you maintain straight, but not hyperextended, legs. Continue to lengthen your torso as you begin to fold forward. (If you feel any strain in your lower back, bend your knees or come out of the pose.)
4. When your torso is about halfway down (parallel to the floor), lower your hands to bring your fingertips to the mat underneath your shoulders. Move your weight slightly forward into the balls of your feet.
5. As you continue to lower your torso, root your tailbone down toward your feet, which will engage your core muscles to stabilize your lower back. Move your thighs back slightly so that they are more in line with your ankles. Walk your hands back so your fingertips are more in line with your toes; press your palms into the mat. Let your neck and head be heavy.
6. Lengthen your torso even more, and bend your elbows to bring the crown of your head down to eventually rest on the mat. (If your head is nowhere near the floor, try widening your stance slightly.) Energetically press your hands to the mat, and spread your fingers wide. Hold then return to starting position.
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