Come into a quadruped stand, bring your hands and knees to the ground.
Place your hands directly under your shoulders and your knees under your hips.
Stretch your elbows, but make sure you don't overstretch them.
Spread your fingers and push them with the palms into the yoga mat.
Be sure to distribute the weight evenly over the palms and fingers to relieve your wrists.
Exhale as you raise your toes, push your bottom towards your heels, and lift your knees off the floor. Press your hands firmly into the floor, stretch your arms and
then slowly your legs without lifting your chest.
Your coccyx and seat bones point backwards and upwards.
Do not try to move your feet up, but leave them exactly where they are.
To build up the right body tension, push your hands (and fingers)
slightly away so that the heels can sink a little more towards the mat.
Turn your upper arms slightly outwards.
Your ears and upper arms should be on the same level.
Relax your head, but don't let it hang.
Hold the asana as long as you feel comfortable and breath deeply.
Exhale calmly to leave the asana, bend your knees and run your feet to
your hands to enter uttanasana
Alternatively, you can come directly into balasana