Lie on your back in the neutral spine position with your legs straight out and together with your feet Plantar flexed.
Place your hands behind your head with your fingers interlaced.
INHALE: lift your head and chest off the floor.
EXHALE: roll up and bring your trunk forward over the legs.
INHALE: extend your spine to the upright sitting position and slightly hinge back.
EXHALE: roll down into the mat to the starting position.
Keep your legs together, pressing onto the mat.
When in the upright sitting position, ensure your spine is fully extended, then hinge back before you roll down onto the mat, vertebra by vertebra.
