How-to: Come into a squat, feet about mat width apart. Straighten legs about half way, and then tuck shoulders behind your knees. Bring palms to the ground, fingers facing forward, just behind your heels. Sink your hips and bend your arms, bringing the backs of your thighs to rest on the back of your upper arms. Shift weight back to lift feet and extend legs straight.
Tips: Spend some time with your shoulders tucked behind your knees, with legs bent and then straightened, to first open up your back and shoulders. Once you lift up, open up the front of your chest long with your breath.
Benefits: Opens shoulders and back. Balance.