Kneel down with your knees spread wide and your big toes touching together behind you, then fold your torso forward and rest your forehead down on the floor. Your arms can extend forward or lie alongside your legs, whichever feels more comfortable for you. The stretch should feel gentle and easy across your upper back and shoulders, and your breathing should stay slow and relaxed. If your forehead doesn't touch the floor comfortably, use a block or a pillow under your head. Don't force it; let gravity do the work and breathe into it.