 | Starting position On hands and knees with arms under shoulders and knees under hips, knees hip-distance apart. Pelvis and spine neutral. To prepare, inhale... Inhale maintain starting position. |
 | Exhale initiate by rolling ASIS away from front of femurs and sequentially articulate spine into flexion from tailbone to head. Allow scapulae to protract without tensing upper trapezius. |
| Inhale keep abdominals engaged and expand back of rib cage, keeping head and shoulders relaxed. |
| Exhale sequentially articulate spine into slight extension from tailbone to head. |
Complete 3–5 repetitions.