Turn back into plank position – with your shoulders aligned with the wrists.

Squeeze your whole body into one strong line (like a plank) and as you exhale start lowering your stomach down towards the ground, until you are in line with your elbows (see above).

Pause here for a moment before you come down all the way, lying on your belly.

Make sure to move your whole body as one single unit in this transition, not allowing your shoulders to fall forward. Hovering above the floor you should still see your elbow pit.

If you feel like your hips are too heavy and you’re stressing your lower back here, take your knees down first and lower down in a Half Pushup (Ardha Chaturanga).