Stand on the mat, legs together. This is the starting position.

On the exhale, kneel down (knees and feet together, big toes touching), then sit on heels.
With a slow inhale, raise your arms above your head and, with an exhalation, lower them to the floor in front of you, while leaning forward, lowering your chest to your feet and touching your forehead to the floor. This is the final position.
Try to completely relax, breathe normally. Stay in this position for 5-8 full breaths or as long as you feel comfortable. Coming out of the pose, while inhaling, raise your arms and body into a vertical position (arms rise above your head), as you exhale, lower your arms, inhale, and as you exhale, rise to the starting position.