PREPARATION:

1. Lie down on your back, hands behind head.

2. Knees pull into chest.

3. Open knees and touch toes together.

4. Flatten back to the floor tightly and keep it there.

5. Lift the shoulders off the floor only halfway as far as you can really lift.

6.With back remaining flattened to the floor, drop navel down toward spine and keep it there.

EXECUTION:

1. Slowly, and without unbending knees, lower the feet toward the floor without actually touching
the floor, as far down as possible and hold, breathing normally.

2. Meanwhile, while "hovering" the toes only about 1" above the floor and with shoulders slightly
lifted as in #5 (preparation) and with your back glued to the floor, lift the right shoulder blade off
the floor and hold for 20 seconds.
 
3.  Without permitting yourself to lower your shoulders all the way down to the floor, reverse the
shoulder lift, doing the right on this time and again, hold for 20 seconds.

4. Repeat twice more on each side.

 

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