Step 1. Sit in a pike shape. Back should be straight with arms squeezing the ears. Legs straight out in front with back of the knees pushed into the mat and toes pointed.
Step 2. Fold forwards with the fold happening at the hips. Keep the ears squeezed with the arms and the back straight all the way down.
Note. The back should remain straight all the way down. In this picture the fold is happening in the shoulders and upper back which is wrong.
Step 3. Hands should be straight out in front and flat on the floor. And the chest should be down on the knees with the back of the knees pressed into the mat. Hold for the count of five.
Step 4. Sit back up from the fold. The back should stay straight with the ears squeezed by the arms. Think of the hands as leading the move back up rather than the head.
Step 5. Return to pike shape. Back straight, ears squeezed with the arms and back of the knees pressed into the mat with toes pointed.
Thanks to Niamh for the demonstration and Milly for the photos