Lie flat on your back, arms at your sides. Bend your knees and place your feet parallel on the ground, keeping your heels close to the sitting bones. Reach your arms up and rest your palms on either side of your head, fingers facing your shoulders and elbows pointed up. Inhale as you press your feet firmly down and lift the hips, engaging the thighs and buttocks. Exhale as you raise your head off the ground and straighten your arms, pressing into the palms and lifting your chest. Turn the thighs slightly inward, lengthening the tailbone. Allow your head to hang. Hold for up to 30 seconds.