instructions

• Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.

• Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.

• Keep the neck long by looking down and out

• Curl your toes under.

• Tilt your pelvis back so that your tailbone sticks up.

• Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.

• Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.

• Take your gaze gently up toward the ceiling without cranking your neck.

• Release the tops of your feet to the floor.

• Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.

• Draw your navel toward your spine.

• Drop your head.

• Take your gaze to your navel.