Lie on your back.
Bend your knees with your feet flat on the floor at hip width apart.
Place your hands behind your head with fingers interlaced.
INHALE: no movement
EXHALE: lift your chest and head off the mat
INHALE: pause in the raised position
EXHALE: lower your upper body down on the mat
Maintain your pelvis in the neutral position throughout.
Keep your legs parallel and do not allow them to open.
Move your head and chest together.
