1 With arms overhead, lower the body smoothly down toward the mat, reaching the arms and legs out. Stop when the limbs arrive just above the mat. As your limbs appraoch the floor, inhale and swiftly fold your body up into a perfect V shape. Balance on your tailbone and reach the fingers to the toes, scooping the abdomianls in toward the spine.

2 Sweep both arms overhead, directly in line with your ears. Do not change the position of the spine or the legs. Lift tall, lenghtening the waistline. Exhale as you simultaneously lower the arms and legs down to the mat Repeat the sequence twice more. To finish, lower down to the mat and hug the knees or move onto the next exercise.