Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Interlace the fingers behind the head, the bend the elbows so they point sideways. Tilt the chin slightly down toward the chest.
Exhale. Slowly curl the head and upper trunk up, as shown in the main muscle illustration, so that the scapulae lift off the mat while the back portion of the waistline establishes contact with the mat. Pull in the abdominal wall further, deepening the forward curved position of the trunk.
Exhale. Slowly lower the trunk and head to return to the start position. Repeat the sequence 10 times.