From Standing Forward Bend, inhale, straighten your arms and back, and look up. As you exhale, step or jump both feet back (so you're in a push-up position) and bend your elbows straight behind you, brushing them against the sides of your body, lowering into Four-Limbed Staff.
Keep your body parallel to the ground and your shoulders parallel with your elbows. Draw your navel toward your spine to protect your lower back, holding for five breaths.