Lie down on your front with your elbows bent and forearms by your chest.
Push yourself up to lift your chest from the floor so that you are resting on your forearms.
Walk your forearms forward if required, so that your elbows are under your shoulders.
Ensure your forearms are parallel and fix your gaze between your thumbs.
Press your forearms and elbows into the floor so that your shoulder blades move onto and around your rib cage.
Keeping this strong position in your upper body, lengthen through the back of your neck.
Simultaneously tuck your chin while lengthening through the back of your neck.
Your head should not tilt down towards the floor.
It should remain in line with your body at a diagonal and simply move slightly further away from the floor.
Hold this position.
Relax your head, and then repeat.