o Start by sitting in Vajrasana, with the sole of the feet under the buttocks with the knees in front close together.
o Sit up on your knee and bend forward placing your hands on the floor, standing on four legs, with the knees at a hip distance apart and hands shoulder width apart, gazing forward.
o On the inhalation raise your head and neck, keeping an open shoulder, stretch the back downwards, creating an arch.
o On the next exhalation bend the back upwards, while bringing the head down between your hands.
This is the 7th posture in the prenatal yoga workout session 2.