<ul>
<li>Lie flat on your stomach with your legs extended and the tops of your feet resting on the floor.</li>
<li>Place your hands flat on the ground directly under your shoulders, keeping your elbows close to your body.</li>
<li>Press your toes and thighs firmly into the floor.</li>
<li>Inhale deeply and begin to lift your chest off the ground by straightening your arms, keeping your elbows slightly bent.</li>
<li>Pull your shoulder blades back and down, away from your ears.</li>
<li>Keep your neck in a neutral position and gaze forward or slightly upward.</li>
<li>Hold the pose for a few breaths, ensuring you maintain steady, even breathing.</li>
<li>Exhale slowly and gently lower your chest back down to the floor.</li>
<li>Repeat the movement for a desired number of repetitions, or hold the pose for an extended duration as comfortable.</li>
</ul>