1. Lie on your stomach with your legs together. Arms along your sides.
  2. Lift your abdominal muscles away from the mat. Inhale.
  3. Exhale: Keep your abdominal muscles pulled in. Extend energy through your spine and out the top of your head to lift your upper body slightly off the mat.
  4. Your shoulder blades will slide down your back as your arms reach behind you like they are being blown back. Anchor your pubic bone to the mat to protect your lower back.
  5. Your head is an extension of your spine. Your gaze will be down.
  6. Inhale: Pause
  7. Exhale: Lengthen and lower your body to the floor.
  8. Repeat 3 times.