1. Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Place the arms by the sides with the palms facing down. Focus inward, and consciously relax the neck, shoulders, and lower back muscles while maintaining a neutral pelvic position.
2. Exhale. Draw the abdominal wall inward, and slowly curl the pelvis and lower, middle, and upper back sequentially off the mat.
3. Inhale. Lift the upper trunk slightly higher to form a straight line on the side of the body running through the shoulder, pelvis, and knee as shown in the main muscle illustration.
4. Exhale. Slowly lower the trunk, articulation each vertebra, to return to the start position. Repeat the sequence 10 times.