 | Starting position Seated on mat. Spine and pelvis neutral and vertical. Knees bent, feet flat on mat. Holding shins. Scapulae stabilized.
To prepare inhale... |
 | Exhale initiate from top of head and sequentially articulate spine into flexion forward, relaxing over legs. |
| While flexed forward...
Inhale through nose, feel back and sides of rib cage expand. Exhale through pursed lips, allowing rib cage to close.
Complete 3–5 breaths. |
| On last exhale...
initiate from tail and sequentially articulate spine, rolling up to starting position. |
Complete 2 to 3 repetitions.