This exercise is an advanced version of the scarecrow that can strengthen all of the myofascial connections of back of the body.
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you. Place your elbows to the side of the body directly in line with your shoulders and allow your forearms to be placed at a right angle to the elbows. Inhale as you press your elbows into the ground to lift your forearms and then exhale as you maintain the angles of your forearms and lift your elbows. Inhale again as you reach the head away from the tail and lift your head, neck, and shoulders while also reaching the bottoms of your legs away from you. Exhale as you maintain spine extension and allow the feet to float into the air. And finally inhale as you release to the floor.
Things to think about
This exercise is about endurance and functional strength of the postural muscles of the spine. As you extend the spine imagine making a long arc with your body. Imagine lifting two ends of a jump rope rather than folding a piece of paper in half
After doing this exercise find your way to sitting and enjoy your long and beautiful posture.