Before you begin, lie on your back with your legs extended. Reach your arms overhead and wriggle from side to side, "walking" the shoulder blades in. Flex both feet and press one heel away, then the other, lengthening your legs. Stretch your body to its full length. Bring your arms to your sides, palms down. Bend your knees, separating your feet to hip width. Elongate your neck by slightly tucking your chin, then rest your head on the ground. Take a deep breath in. As you breathe out, press into your feet to lift your hips. Allow the shoulders to rest solidly on the ground. Pause for a moment as your body adjusts to this position. Bring your hands together underneath your buttocks and interlace your fingers. Squeeze your palms together, straightening your arms as much as possible. Your weight should be resting on your feet and shoulders, with only minimal weight on your neck. Press your hipbones and pubic bone toward the sky. Breathe deeply as you hold for 1 minute or longer. To release, take a deep breath in. As you breathe out, separate your hands, slide your arms out to the sides, and slowly lower your spine and buttocks to the ground. Stretch out your legs, and let your entire body sink into the support of the ground. Ride the delicious wave of sensation generated as you release this posture.