To do this exercise you will need a mat. Start by lying on your belly with your arms by your sides and your legs lengthened long beneath you. Inhale to prepare and then exhale as you reach through your fingertips and open your collarbones to lift your arms. At the same time feel your pubic bone connect to the floor as you lift your belly away from the floor. On the next inhale, maintain the engagement of your abdominal wall as you begin to extend your spine by lifting your head, neck, and shoulders away from the floor. Exhale as you release and then repeat 8-10 times.
Things to think about
It is important to make sure that the collarbones are wide across the chest and that the shoulder blades are sliding down the back. This puts the shoulder girdle in the best place for the spine to extend segmentally.
Try your best to find balanced movement of your spine. Be sure that your neck isn’t doing all of the movement. Maintain the length in your axis as you lift your head, neck, and shoulders.