 | Starting position Supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down.
To prepare, inhale... |
 | Inhale lengthen through spine. Exhale initiate from tail and sequentially articulate spine through flexion off mat until weight rests on thoracic (not on cervical spine). Extend hip joints as much as possible without allowing overextension of lumbar. |
 | Inhale maintain position, expanding sides and back of rib cage. |
| Exhale initiate from thoracic region and sequentially articulate spine through flexion to mat, finally returning to neutral. |
Complete 3–5 repetitions.