- Begin seated at the front edge of your mat, with knees bent and legs parallel. Reach your arms toward the ceiling to lengthen your spine.
- Exhale and pull abs deeply toward spine, and begin to roll down the floor one vertebra at a time; the movement should be smooth and controlled. Once your head reaches the mat, reach your arms overhead so they are parallel to the floor.
- Exhale and begin to roll up, peeling your spine off the mat and coming all the way to sitting. Inhale your arms up toward the ceiling. This completes one rep.