Lie on your back in a neutral spine position.
Bend your legs, keeping your knees and feet parallel and at hip width apart with your arms by your sides.
INHALE: no movement
EXHALE: draw the abdominals in and roll up, lifting your pelvis off the mat
INHALE: no movement
EXHALE: roll your spine down onto the mat
Roll your back up and down, articulating your spine vertebrae by vertebrae.
Maintain your knees parallel and do not allow them to open.
