Sit on the mat and straighten your back. Extend your legs and place them slightly wider than your shoulders. Toes are pointed upwards (foot dorsiflexion). Rest palms of straightened hands near your pelvis on the mat. This is your starting position.
Exhale. Squeeze abs as you bow your head, round your upper back, and stretch your arms forward. With palms sliding while grabbing your legs, hold in this position for 3 seconds.
Inhale. Straighten your torso, and return to the starting position.