This movement is done on hands and knees. This movement allows you to align the movement with you breath and gently move the spine through flexion and extension.

Begin on hands and knees. Place the wrists directly under the shoulders with the hands shoulder-width apart. If your wrists feel sensitive in this position, move the hands forward of the shoulders.

Set the hands, grounding the hand down into your mat to
provide a strong foundation for movement and to activate the arm through to the shoulder.
Place the knees underneath the hips and be sure they are hips width apart. With the tops of the feet on the mat, gently press the tops of the feet into the floor. Feel the activation of the legs.
You've now set the foundation for your movement. This position is called "table-top." Pause here, taking a few breaths to center yourself. Remember, it is the breath that will guide the movement.

INHALE, lifting the tip of the tailbone. The spine will release towards the earth with the shoulder blades coming towards the spine and the heart melting towards the floor as the chest opens. At the top of the inhale, gently lift the chin.

EXHALE, tucking the tailbone and lifting the spine to the sky. Lift up through the side ribs and out of the
shoulders. At the end of the exhale, gently tuck the chin.