Start in Tabletop: Begin on your hands and knees in a tabletop position, with shoulders directly over your wrists and hips directly over your knees.

Align Legs: Keep your hips lifted high, stacked directly above your knees, and ensure your shins and tops of your feet are resting on the mat.

Walk Hands Forward: As you exhale, slowly walk your hands forward towards the front of your mat.

Lower the Chest: Lower your chest and forehead towards the floor, keeping your arms active and extending forward.

Refine Position: For a deeper stretch, bring your chin to the mat instead of your forehead. Keep your shoulders away from your ears to maintain space in the neck.

Hold and Breathe: Hold the pose for 5–10 breaths (30–60 seconds), focusing on allowing your chest to “melt” towards the ground.

Release: To exit, gently walk your hands back towards your knees, returning to the tabletop position.