1. Lie flat on the floor with your fingers clasped behind your head. Stretch your legs out straight and point your toes away from you. Be sure that your back is in neutral position; you should be pulling in on your center.
2. Slowly, beginning with your head but pulling with your abdominal muscles, not your neck, peel your back off the floor. Exhale as you do so. This movement should be slow and smooth. If you feel strain in your back, let your arms fall to your sides and bend your knees. Pull in and up on your abs.
3. Stretch yourself as far forward as you can and, without stopping, lie back down slowly, allowing each of your vertebrae to touch the mat one by one. Be aware of each disc and feel the imprint of each vertebra on your mat.
4. Repeat this movement 10 times.
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