Beginner: The mid-point between a forward fold and powerful squatting position, diver pose is a good pose for beginners to strengthen their legs and focus on finding an ideal balance point. Keep your chin slightly tucked in, neck long, shoulders down and relaxed. Keep your weight even along your feet, balanced in the balls of your feet and heels.
Advanced: For the advanced yogi to deepen in diver pose, focus on energizing the abdominal muscles and really sinking the tail. Can you raise your arms higher behind you? Push into that line of energy.