Setup and Key Actions
Lie on your belly with your feet and legs together or as close as they can comfortably be, arms resting alongside you, palms down, and forehead resting on the floor. Broaden through your chest and collarbones so that the fronts of your shoulders lift away from the floor. On an inhale, lift your chest and head, legs, and hands off of the floor, turning your palms to face in toward you. With every inhale, you can see if you can lift your chest and legs a little higher, but focus more on length than you do on height, and try to maintain equal lifts to your head/chest and your feet. See if you can maintain that equal height as you exhale.
Keep your feet on the floor if lifting your legs bothers your lower back. For an even gentler backbend, keep your palms on the floor as well.