Lie on your back with your legs straight and your feet together.
Bring your arms underneath your body, palms down and elbows as close together as possible.
Press the heels away from you. Inhale, lift the chest as you press down into your forearms and place the back of the head on to the floor. For a more advanced pose, lift the chest higher and come onto the crown of the head.
To release, press into your forearms and press your sitting bones firmly downward.  Lift the chest and lower head carefully to the floor.