1 Laying on your back, bend your knees slightly, and extend your arms along the mat as shown.

2 Inhale twice deeply, and lift your head and shoulders up, while reaching your arms as far as possible. 

3 While slowly exhaling, gradually peel your back off the mat segment by segment as you raise yourself. Keep your feet plat on the floor, knees at the same right angle, and arms extended as before. Finish by sitting upwards with arms still extended.