Start on your hands and knees with a neutral spine.
Tuck your tail bone under, very gradually pull through your navel, and arch your back up, tucking your head in.
To come back from this first stretch, start from your pelvis by arching your lumbar spine, softening your abdominal muscle and allowing your stomach to drop slightly.
Drop the shoulder blades and extend up through your spine, up to your neck.
Hold your head in a neutral position, looking at the floor between your hands.