For this exercise, you start by lying on your stomach. Next place your hands underneath your shoulders
Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
Now, raise your upper body off the ground by using your back muscles. Raise yourself until your head is upright
If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.