Inhale: Lie supine on the reformer with the legs in a tabletop position. Place the hands in the straps with the arms perpendicular to the body, maintaining slight tension in the straps. At this point the spine should be in a neutral position.
Exhale: Lift the head and chest, straightening the legs and keeping the feet at eye level. simultaneously extend thearms down to the sides of the body. Inhale. Pause, deepening the abdominal contraction.
Exhale: Pump the arms up and down in a small rhythmic motion for five counts. Inhale and continue poumping the arms up and down for five counts. Focus on the stabilization of the truck and pelvis, maintaining forward flexion. Repeat for 10 breath cycles and return to the starting position.