Subtitles section Play video Print subtitles Come on to the floor on your hands and knees. Inhale while raising the head and repressing the spine so that the back becomes concave. Exhale while lowering the head stretching the spine upwards and pulling the buttocks. The hands should be in line with the knees, the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. Repeat it 5 to 10 rounds.