To do this exercise you will need a mat. Start by standing on your hands and knees. Be sure that your hands are directly under your shoulders, and that your knees are directly under your feet. Inhale into the back of the ribcage and then exhale as hollow your abdominals and drop your head and tail to the ground. Inhale as you return your spine to neutral and then lift your head and tail towards the ceiling. Repeat 6-8 times.
Things to think about
Get all of the air out of the lungs! The breath in this exercise allows the spine to move efficiently. As you exhale the spine is in the best place to physically lengthen, and as you inhale the spine is in the best place for spine extension.