1 Lay flat on the mat, then place your hands behind your head while keeping your elbows fairly wide apart.

2 Inhale as you begin curling forward. Draw the weight of your head foward and round up sequentially - head, shoulders, ribs, and finally the pelvis.  

3 Roll up to a tall, sitting posture. Pause, then exhale as you lean backward, keeping your abdominals tight as you press your back into the mat, gradually. Repeat 5-8 times.