Work toward creating a 90 degree angle between your upper and lower body, keeping your wrists directly below your shoulders. Press your feet into the wall and your hands into the mat. Keep your feet flexed and extend out through your heels while bringing the balls of your feet toward your body. In the beginning, you may start with your knees bent while pressing your feet into the wall, but work toward straight legs.
Be sure to engage your pelvic floor muscles (located at the base of the abdomen, just above the pubic bone). If you feel this pose in your lower back, the pelvic floor may not be active. You can correct this by extending your sit bones toward the ceiling to engage the pelvic floor.
Breathe here for 20 breaths, or up to 5 minutes.