Set up: Lie on your back with bent knees and arms behind the head. Hands cradling the head to support the neck.
Inhale, bring the chin towards the chest to lengthen the back of the neck.
Exhale, lift the chest by contracting the abdominal muscles until the base of the scapula are off the mat.
Pause and inhale, continue to draw in the abdominal muscles.
Exhale, lower to the mat without releasing the abdominal connection. Perform 4-6 times.
Avoid pulling on the neck. Draw the navel towards the spine while keeping the chin tucked. Maintain pelvic stability and position of the lumbar spine. Avoid moving the legs.