Caution: You can decrease the intensity of this movement by keeping one of your legs on the floor throughout the movement.
Repeat this movement 10 times.
1. Sit with your knees bent, holding your legs lightly. Straighten your head and spine, pulling your self up toward the sky.
2. Inhale and extend your legs out and up at an angle from the floor. Maintain your balance and slowly lift your hands up toward your feet, keeping your shoulders down your back.
3. Your spine will lift off the mat as you reach your hands to your feet, vertebra by vertebra. Continue to extend yourself but don't lose control of the movement.
4. Inhale as you let your body slowly roll back down on the mat, and exhale as you return back to the balanced position, keeping your movement slow and smooth.
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