(urdhva prasarita padasana)
Lie down on back.
Interlace fingers behind head, not neck.
Lift head off floor, squeeze face with forearms.
Lift feet above head, point feet, straighten legs (more doable: bend knees).
For extra back support wedge arms along outer edge of body—point palms down.
Inhale, lower heels just above floor; exhale, bring knees to elbows so that hips momentarily lift off floor (lifting hips off floor promotes length in low back as heels move back down toward floor).
Press heels together.
Tone legs, tighten kneecaps, firm hamstrings.
Tone abdomen, lift pelvic floor, tighten glutes.
Soften face, relax jaw.
To effectively develop strength in this pose move slowly and smoothly. Be sure to at least partially inhale and exhale with each movement of the legs.