Begin by lying on your belly with your feet hip's width apart. Press the tops of your feet down and into the floor. Press hard enough that your thighs firm and your kneecaps actually lift up off the floor. Lift your belly into your spine and press your tailbone down toward the floor. This will stabilize your lower back so that your upper back does most of the work in this pose. Interlace the fingers behind you and squeeze your arms as straight as possible. If this isn’t possible, hold onto a towel or strap behind you. Lengthen your arms back and then begin to lift your head, chest, and shoulders up off the floor. You will notice that your arms slide back.
Try to pick your hands up off of your body so they are in line with the shoulders, if possible. Don’t jam your chin upthis can hurt the back of your neck and doesn’t help strengthen the back at all. Hold for 5–15 breaths. Release and repeat 3–5 times. Afterward, take Child's Pose to give your spine some relief. Please make sure to do all of these moves slowly and gently.