From kneeling table keep arms engaged the same and tuck the toes under. From here begin pressing the thighs back and working the hips towards the ceiling and sinking the head between the shoulders. Keep straight from tailbone through the crown and maintain equal pressure across the palms and keep pressing forearms forward, upper arms back, pressing the thighs back and working the heels towards the floor.
Start with hands below shoulders and shoulder width, working the palms evenly into the floor. Keep the elbow pits facing each other and the arms slightly unlocked. Extend the legs straight engaging your thighs and tuck the hips engaging the glutes and bracing the abs, tucking the hips and extending through the spine through the crown of your head. Pull your shoulders down and away from the ears and slightly tuck the chin. Maintain this solid full body position breathing deep smooth breaths through the nose.
Slide elbows directly below the shoulders and open chest and head to the wall in front of you. Be sure that forearms are parallel and then work elbows in, wrists out, palms flat, shoulders down and wide, tall through the crown. Maintain this and then slightly lift elbows off floor and hold.