Start off in Adho Mukha Svanasana. Exhale as you lower into Chaturanga Dandasana and hold here, engaging your core strength while firming your shoulders and chest. Then exhale again and lower all the way to the floor in a prone position. Inhale as you press your iliac crests into the ground and nutate your sacrum, lift your thighs and bend your knees, extend your upper back, roll your shoulders forward, and reach your hands back toward your ankles to clasp them firmly.
After your fingers are wrapped around your ankles, press your iliac crests more firmly into the ground to increase the sacral nutation. Allow your back muscles to engage to support your spine while drawing in your lower belly and firming your pelvic floor. Press the sides of your big toes into each other and roll your thighs inward to release your sacrum. Avoid squeezing your buttocks to start, if possible. Kick your legs back and pull forward with equal force through your arms and chest to enter Danurasana . Gaze toward your nose and stay in the pose for five breaths. While the technique of this entry into Danurasana requires a high level of neuromuscular control, it prepares you for the most healthy alignment in the pose.
If you have a hard time with this pose, bend your knees a little to bring your ankles closer to your hands, but try to keep your thighs off the ground. Keep your knees no wider than hip-width apart. Ideally, keep your knees close together throughout the whole posture. This is a complex movement that is best initiated in one cohesive movement pattern. Break up the movement only if absolutely necessary.