(This pose opens up the back and the heart center, creates suppleness in the spine and helps you feel the full length and strength of your body.) Come to all fours, with your hands shoulder-width apart and knees hip-width apart. Keeping your arms strong, feel as if you are melting your heart toward the mat as you draw your shoulder blades closer together and down your back. On an inhalation, curl your toes under, lift your hips, and stretch your thighs back. Exhale and press your heels down toward the mat. Engage the muscles of the arms and legs. Extend out through your hands and feet. Keep reaching your hips up and your thighs back and allow your heart to expand. Let a feeling of openness permeate your entire body. Hold for 3 to 5 breaths.