In this yoga position if you have a sticky mat you will need to stick your feet to the width of the mat, if not place your feet about 2 1/2 feet apart. Now bend your knees as if coming into a squat then reach your hands behind you. Your hands need to be shoulder distance apart, elbows in line with your wrists and shoulders. Now set your weight back onto your upper arms like you are making a little shelf. Now start to walk your feet forward, squeeze your legs into your arms and start to straighten your arms. Remember to keep your stomach pulled in, with your navel pulled in gaze down the tip of the nose. When you are ready bring your feet back down to the floor and come out of the pose.